Crossfit for beginners
Table of Contents
What is crossfit?
Crossfit originated in the USA and consists of short, high-intensity exercises that can be combined with various sports. Crossfit training can include everything from weightlifting, jump training, powerlifting, and gymnastics - making the exercises relevant whether you want to become faster, stronger, or leaner. Crossfit exercises are constantly varied, functional movements performed at high intensity.
The constant variation in crossfit means that training sessions are rarely the same, allowing one to avoid falling into a set routine and include as much creativity as possible. In this way, the body is challenged each time, resulting in progress. The training involves functional exercises, meaning that one performs movements that come naturally to the body and improves everyday movements. Exercises could include lifting something off the floor or pushing - movements we perform all the time in our daily lives.
How to get started with crossfit?
Like any sport, there are some fundamental principles to consider before starting your training. First and foremost, it is essential to learn the basic movements so you understand how the exercises should be practiced to achieve the right progress and avoid injuries. At the same time, it is important to start cautiously and listen to your body's signals by not pushing yourself too hard. One idea could be to start with lower intensity and longer sessions, and then gradually increase as you feel improvement. Finding the right balance is also crucial, where you must ensure to incorporate breaks between exercises and not get too eager.
Read more: Injury Prevention Training and How to get started with training
Crossfit Exercises
There are countless crossfit exercises that can be practiced at varying levels of difficulty. The exercises can be performed at home in the living room, or one can take it a step further to a gym and add weights. We have gathered some exercises for beginners that can easily be done anywhere. Training sessions usually last 15-30 minutes, during which one should perform at maximum intensity, feeling as if they have given it their all after the session is complete. The number of repetitions depends on your fitness level, avoid taking many breaks as this should be done intensively.
Burpees
A classic way to start crossfit training is with burpees, which works the abs, chest, triceps, glutes, and gets your heart rate up.
How to perform the exercise:
- Stand upright
- Bend down and place your hands on the floor shoulder-width apart
- Jump back with your feet into a plank position
- Do a push-up
- Jump forward with your feet and then jump as high as you can with your arms extended upward and clap
Atomic sit-ups
Next, we continue with a variation of sit-ups that primarily works the abdominal and core muscles.
How to perform the exercise:
- Lie on your back with legs extended and arms above your head
- Pull your abs in to sit up while bringing your arms forward and bending your knees toward your chest, with your feet pointing outward at a 90-degree angle
- Grab your ankles and then return to the starting position
Step on a chair
Next, we continue with box jumps, which can easily be modified to stepping on a chair at home. This exercise works the front and back of the thighs, glutes, and gets your heart rate up. To perform this exercise, you will need a chair or stool that is no higher than your knees.
How to perform the exercise:
- Engage your abs and glutes, and lift one foot onto the chair
- Press your heel down into the chair and lift yourself onto the chair
- Raise the knee of the other leg up to belly button height
- Then lower the knee back down toward the floor in a controlled movement
Then repeat with the opposite leg. If you wish to increase the difficulty, you can choose to jump up and down on the chair instead of stepping up and down in a more controlled manner.
Squat with jump
The classic squat combined with a jump works the front and back of your thighs, glutes, core, and balance. Make sure to keep your knees and toes pointing straight ahead during the exercise to avoid knee pain and injuries.
How to perform the exercise:
- Stand upright with your feet shoulder-width apart, hands behind your neck, and engage your glute and abdominal muscles
- Bend your hips down to knee height by shifting your weight back onto your heels
- Then rise up while jumping as high as you can. Land softly by returning to a squat in a fluid movement.