5 Crossfit Workout For Beginners

CrossFit is a high Intensity type of workout program that varies or changes constantly, so you work all parts of the body, but not any one area. It is a type of exercise regime can work for anyone of any age or fitness level. When first starting out in a CrossFit gym on The Gold Coast it can seem a bit daunting, but the whole idea is to have a program that challenges and changes you. Newbies should not feel intimidated by the sports tough reputation and of course when starting it is necessary to ease your way into it and not expect to be able to do the advanced fitness programs until your body has adjusted to it.

These CrossFit exercises are beginner friendly, but still challenging to give you an idea of what to expect when you commit to the full program.

1. Start: Do a 10 to 1 Countdown WOD

Do 10 of each kettlebell swings using a moderate weight

Follow them with 10 dumbbell thrusters (where you hold a lightweight (1kg) dumbbell using both hands in front of your chest and squat while still holding the dumbbell in place. Then stand up straight while raising the dumbbell above your head). Repeat this sequence starting with 10 of each then 9 of each until you're down to 1

2. Do as many Burpees as you can in eight minutes

Start standing, then drop to a squat with your hands placed in front of you on the floor. Kick your feet back to a raised plank position. (Do a press up if you like). Then jump your feet back to a squat position and then jump/leap into the air with your arms raised straight above your head.

3. The Body Weight WOD

Perform three rounds each of the following exercises with as much intensity as you can.

• Air Squats

Stand with your feet a little wider than your hips and have your toes pointed out slightly with your arms at your sides. Then stiffen your core muscles while pushing out your chest as you pull your shoulder blade together.

Bend your knees and push your hips and butt out, then down like sitting in a chair.

Keep your weight on your heels and your knees over your toes.

Go down until the thighs are parallel to the ground (or as low as you can) keeping your knees externally rotated. Keeping your torso tight, raise your arms as you go down; Straighten your legs while squeezing your butt and lower your arms to return to standing.

Sit-ups

Pushups (Can be from the knees to start)

Ring rows (Aussie pushups)

Burpees

4. Squats, Pull-ups Presses and Run

3 rounds of 12 front squats with barbell, 10 pullups, 8push presses then ¼ mile run.

5. The Running sandwich

¼ mile run, followed with 40 air squats, 30 sit ups, 20 burpees and 10 pullups, then a ¼ mile run.

For those newbies to CrossFit who want to get extremely fit try your first workout at a CrossFit gym on The Gold Coast with this challenging but enjoyable routine that is sure to give a good start to beginners before the real training begins. Then you will know if this is for you.