What is CrossFit? Constantly, Varied, Functional Movement performed at High Intensity across broad time and modal domains. One of the biggest attractions to CrossFit is the variety. There is an infinite number of workouts that you can perform. It is constantly varying and always changing so there is always a new workout to keep you interested.
However, the number of workouts and intensity of these workouts may be off-putting to you as a beginner. Luckily, CrossFit caters to all fitness levels and as such there are a number of different workouts that are perfect for someone who is just starting out..
While a lot of workouts require a range of equipment and are designed to be performed in a gym, there are also a vast number of mini-workouts that can be performed at home or park. These require little if any equipment so are perfect for a busy person who can’t always get to the gym.
Take a look at three workouts that are great for the beginner and can be performed both at home or park and at the gym.
Tabata Something Else
Tabata has been an integral part of High-Intensity Interval Training (HIIT) for a long time and is also a staple of CrossFit. Tabata consists of 8 rounds of 20 seconds of work and 10 seconds of rest and is designed to promote all-out effort before giving you a short break. Tabata is great for the beginner as it introduces you to HIIT but allows you to perform the exercises to your fitness level.
Tabata Something Else is a Tabata workout consisting of pull ups, push ups, sit-ups and air squats. The clock keeps running on each exercise for 16 minutes.
The nature of this exercise allows it to be performed almost anywhere, as long as there is a bar or something to perform the pull-ups with. The beauty of the WOD is that if you can’t do pull-ups or are unable to find a bar to perform them, you can substitute in another movement and still get a great work out.
Anyone can run and running can be performed anywhere there is room. In order to get the extra intensity associated with CrossFit, running intervals are introduced and another movement is usually included to get the lungs burning and deliver the associated benefits of performing the additional exercise.
A common workout that includes running is to complete 3 rounds of 400m coupled with 50 air squats. This WOD is suitable for beginners as it sets an achievable distance and air squats are a movement everybody can perform. It also helps to rapidly build fitness.
As with all CrossFit workouts, you can substitute and change the additional movement and repetition scheme to suit your fitness level. As you get fitter and more experienced you can add distance and repetitions, or try a more difficult movement.
Baseline is a workout that is looks a lot easier on paper then what it is. Baseline will consist of a 400m run, 40 air-squats, 30 sit-ups, 20 push-ups and 10 pull-ups. This workout is a great introduction into intensity that is a big part of the CrossFit program.
Haven’t quite mastered the push-up or pull-up yet? Don’t dispair, one of the great features of Crossfit is how we can modify movements dpending on your ability. Can’t quite get your chest to the floor on push-ups? Then elevate your push-up to a chair, can’t get your chin over the bar on pull-ups? Then perform jumping pull-ups with a controlled descent.
These WODs are a great way to introduce yourself to CrossFit and start working within your skill level. The added benefit is you can build on the movement, distance, intensity or reps as you reach more advanced stages of your training.
Start with these three WODs and you’ll soon be looking for more challenges.
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