So, you have this colleague who just keeps talking about his CrossFit workouts and how great the WOD is. He tells you how great he feels and you can see that he has a lot of energy and enthusiasm. You go to the gym and do your thing, but you have never been that excited about it. Why not try a few beginner exercises to see of CrossFit will also spark your enthusiasm.
Do: 5 pull-ups, 10 push-ups, and 15 air squats
Time: 10 minutes and do as many reps as you can
Keep your form when you get tired.
Do: 5 back squats, 3 overhead presses, and 3 deadlifts
Time: Not specified.
Focus: Focus on the lifting action. Get used to feeling what happens when you lift.
Do: run 400m, 21 American KB swings, and 12 pull-ups
Time: Do 3 rounds as fast as you can.
Endurance is important in this workout. Do not try and run full out the first time as you will not be able to do more than one round.
Do: wall balls and burpees
Time: Do reps of 21, 15 and 9 and try to do as many as you can
You just flinched when you read the word burpee. Burpees are excellent exercises to build strength. The secret is to try and not stop because once you stop, it is very hard to start again.
Do: 15 sit-ups and 15 lunges
Time: Do 3 rounds in 3 minutes. Take a rest for 2 minutes and then repeat the exercise with as many reps as you can.
These workouts are just a few examples of how CrossFit works the whole body. There are many more of these combinations and a wide variety of exercises not included here. When starting with CrossFit workouts, it is important to remember that you need to work your way up. You need to allow your body to get stronger. The workouts can be modified by adding weights, taking away weights, doing push-ups on the knees, etc.