CrossFit emerged from a small gym about two decades ago, and it has been growing like a weed ever since. The workout program that deals with constantly varying functional movements performed at high intensity has swept the world, and doesn’t appear to be vanishing ever. CrossFit works for everyone and prepares trainees for any unknown contingency. The aim of every CrossFit training program is to forge general and inclusive fitness supported by observable, measurable results.
CrossFit workouts have inspired many as they are full of interesting combinations, tools, and challenges that could help anyone get a new stimulus to grow. One of the best features of CrossFit is that it is for all shapes and sizes and workouts can be modified, weight and time can be altered for beginners.
Let’s talk about the best CrossFit workouts that works best for beginners
Baseline, EMOM, AMRAP, Chipper and Benchmark, none of these workouts involve barbell, it’s vital for beginners to establish the cardiovascular base required for intense fast paced workouts.
This workout is required to establish a baseline for your performance. It includes 500 meters Row, 20 Air squats, 20 push-ups, 20 sit ups. Checkout your performance throughout your training to see if you are improving with time or not.
- EMOM (Every minute, on the minute)
Set a 15 minutes timer and at the beginning of each minute, practice the following movements in succession.
– 5 toes-to-bar
- AMRAP (As many Reps/Rounds as possible)
In 15 minutes’ duration, you should perform as many rounds as possible of the following sequence.
– 200 meter run
– 10 pull ups
– 10 wall balls
- Half Cindy
One of the hardest WODs in CrossFit that looks easy but gets utterly exhausting fast. It is scheduled for 20 mins but beginners can perform this for 10 minutes on their first time.
– 10 push ups
– 15 squats
– 5 Pull ups
If you are not aware of how to reap benefits of CrossFit’s high intensity workouts, you should try out a CrossFit class or may be join a CrossFit in Sydney, CBD. First and foremost, you need CrossFit gym with experienced coaches who are well trained and hands on with their advice during the workouts. Before initiating any of these workouts, complete warmup is needed like a long run, a couple rounds of jumping jacks, a 500-meter row, five minutes on a stationary bike, air squats and lunges etc. This should be followed with some static and dynamic stretching which should focus on the muscles you will be using in that workout. Long stretch and foam rolling should be done in with finishing of each workout.
Note- Remember improvement depends on the individual’s potential and urge to push the bar, every individual must work his way up in this sport to achieve the desired results.