If you are a fitness enthusiast and you are considering CrossFit as a training option, you’re in the right hands. You might have been wondering why CrossFit fitness movements are always so intense. CrossFit cult-like followers have also been quite generous. They have mostly fed the public with the sport’s tough reputation. They are usually talking about boxes or reps or upcoming crossfire competitions. Also, you might have been wondering why Crossfit fitness movements are always so intense.
However, CrossFit isn’t just for hardcore fitness enthusiasts. Likewise, it is not as intimidating for every CrossFit trainee as it seems to be. You do not have to fear sprinting up a hill with a sandbag strapped to your bag, as you have seemed to see most do. This is because CrossFit is very beginner-friendly, contrary to popular belief. CrossFit combines various movements for their fitness routines.
Therefore, as a beginner, it is important to know the right kinds of exercises to launch into. Also, it is even more important to know which exercises are a no-no for a CrossFit beginner. For this reason, we have put up the best 10 CrossFit workouts for beginners like you. With this, you can start easy and then scale up into advanced WOD. This is only when you are ready for it.
DT CrossFit Workouts
DT is among the simplest CrossFit workouts for beginners. With their workouts, CrossFit often honors fallen servicemen with a workout in their name. So, DT is named in honor of United States Air Force Staff Sergeant Timothy P. Davis. DT is composed of three exercises. You start with 12 deadlifts followed by 9hang power cleans, and end with 6 push jerks. The only equipment for this WOD is an a155-pound barbell. To do this workout, you are to use that barbell in the same circuit of all three exercises on five rounds. As a beginner, you can take about 19-20 minutes to finish this workout.
Murph is one of the most famous CrossFit workouts. And, it is named after an officer, Michael Murphy who was killed in an Afghanistan combat in 2005. Murph involves exercises that include pull-ups, push-ups, squats, and one-mile running, which are all done consecutively with a bar used for pulling weight up.
To do the Murph WOD, you are to begin with, a one-mile run. After the run, you can then move furthwe to crush the other exercises. These include the complete all the 100 pull-ups and 200 push-ups with 300 squats. Afterward, you are to finish with another run for a mile. This can take up to an hour.
The infamous Fran WOD is one of the workouts which belong to a group of workouts called ‘The Girls’ by CrossFit founder, Greg Glassman. Fran entails a total of 45 thrusters and 45 pull-ups. Here is a breakdown, there are 21 Thrusters and 21 Pull-ups. As well, there are 15 Thrusters and 15 Pull-ups. Lastly, there are 9 thrusters and 9 pull-ups. For this workout, you have to do the exercises in the order of their listing above with 1 barbell and 1 pull-up bar.
This WOD takes about 4 minutes.
The Overhead press entails 3 major exercises. The breakdown of these include; the grip, the setup and press. Be ready to take on about 10 deadlifts, followed by 8 or 10 overhead presses for this workout. Then, you end it with about 10 bent-over rows. To do this workout, you can either use a dumbbell or barbell.
To do this workout, hold the barbell or dumbbells and then fully carry the weight across your head. You can take about 20–30 minutes.
Wall Ball Shots
Wall Ball Shots are also very effective Crossfit workouts that you can try as a beginner. This workout should be paired with squats. For this workout, you would take 20 wall-ball shots and 20 single-leg squats. You would toss the ball up a high sturdy wall while squatting with one leg at a time.
Be careful to always throw the ball high so that you can catch it on time. This is to avoid accidents and injuries. Do as many rounds as you can take. You can take about twenty minutes for this workout.
This entails 50 dumbbell deadlifts, 50 sit-ups, 50 box step-ups and 50 single-arm dumbbell thrusters. To do this workout, you need dumbbells and a box. It is advised that you choose the type of dumbbells that you can carry and manage to go on nine rounds using.
Yes. Candy also belongs to the work out group named after “The Girls”. This workout entails 20 pull-ups, 40 push-ups and 60 squats. It’s a lot, but you can still manage as a beginner. The equipment you would need includes; a Pull-up bar; dumbbells for your squats. To do this workout, you do the pull ups using a pull-up bar, followed by the push-ups, then the squats would. You can take about 5 rounds for all.
Angle CrossFit Workouts
Angie is another workout in the girls group. For Angie, you need 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats. This particular workout looks quite intense. However, you can break it up into partitions as you want. This means that you can do ten rounds of each for the first round.Then, repeat all for 9 rounds.The equipment needed for this include; pull-up bar and dumbbells.
Interval running involves three sets of running. This includes ½ mile run, ¼ mile run and ⅛ mile run. To do this workout, take the ½ mile run then take a 3-minute rest. After this, take the ¼ mile run then take a 2-minute rest. Lastly, take a ⅛ mile run and finish up with a 5-minute rest. Do these for as long as you can hold up. All you need are your shoes and a treadmill.
This WOD entails 15 situps, 30 double unders, 15 squats and 30 double unders. For this workout, you need to work on the sit-ups followed by the double unders and then the squats. The time needed for this is a basically as long as you can take to finish up 5 rounds. A jump rope is an essential for this workout.
After dining this workout you can also join the CrossFit Games. These WODs are exercises that you can manage on your own. However, if you have never done any and you feel you need more guidance, you can do them under the supervision of a coach. Cheers to your improved Fitness growth.