Crossfit Workouts for Beginners

By Spartan Fitness

If you've never done CrossFit it's intense, never doing exactly the same workout twice in a row. CrossFit training programs combine different exercises with varied routines called WOD) Workout of the Day. Each WOD includes all ten fundamentals of CrossFit training.

In no specific order they are: Cardio/respiratory endurance, stamina, strength, power, flexibility, coordination, speed, agility, accuracy, and balance. Although CrossFit works progressively just like weight training, a good place to start to see how it works is the first week of a beginners WOD.

Every CrossFit WOD routine will include all of the ten fundamentals listed above. The CrossFit definition of cardio/respiratory endurance and stamina would be walking, running, cycling, jumping rope or jumping jacks, which in the routine below is just jumps because of space. Cardio movements in CrossFit also include rowing and swimming.

Strength, flexibility, balance and coordination would be covered by doing sit-ups, pull-ups, lunges, knee-bends, jumping jacks, push-ups, lunges, crunches and squats. CrossFit uses a wide range of movements for strength including the bench-press, squats and deadlifts.

CrossFit workouts won't ever be repeated in the same week. For example, in the normal Monday WOD the trainee would do 20 lunges, 12 sit-ups and run 500 yards, or as many reps/rounds as possible (AMRAP). Tuesday would be completely different where the trainee would do 10 sit-ups, 5 pull-ups, and then swim 5 laps or AMRAP. Normally Cross-Fitters spend between 20 and 40 minutes a day on their WOD.

Don't get discouraged if you can't complete all the exercises for many reps initially. Remember it's progressive, it gets easier as you get stronger, just like weight training. below is a typical beginner's week of WOD's. In the CrossFit workout below, one round would look like this:

5 X pull-ups
10 X Push-ups
15 X Air Squats

Mon.	          Tues.	     Wed.	Thurs.	    Fri.	 Sat.	    Sun.
AMRAP            3 Rounds   5 Rounds   	AMRAP       REST DAY     4 Rounds   AMRAP
10 x Sit-ups     Run 200m   20 lunges    15 Sit-ups              Walk 5 min 20 Air-Squat
10 X Push-ups 50 X Jumps 3 Min Jump 10 Burpee                    10 Jumps     15 Pushup
15 Air Squats                                                    5 Min Running 25 Lunges

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