Crossfit for begyndere

Crossfit for beginners

Table of contents

What is crossfit?

Crossfit originally originated in the United States 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 - which makes the exercises relevant, regardless of whether you want to get faster, stronger or slimmer. Crossfit exercises are constantly varied, functional movements performed at high intensity. If you want to read more about what high-intensity training entails, read HIIT training for beginners .

The fact that crossfit is constantly varied means that the training sessions are rarely the same, where you don't have to fall into a fixed routine and include as much creativity as possible. In this way, the body is challenged every time, which creates results. The training involves functional exercises, which means that you do what comes naturally to the body and improve common movements. Exercises can e.g. be lifting something from the floor or pushing, movements we perform all the time in everyday life.

How do you get started with crossfit?

As with all sports, there are some basic principles that should be considered before starting training. First of all, it is necessary to learn the basic movements, so that you understand how the exercises should be performed in order to make the right progress and avoid injuries. At the same time, it is important to start carefully and listen to the body's signals by not pushing yourself too hard. One idea might be to start with lower intensity and longer sessions and then work your way up when you feel progress. Finding the right balance is also important, where you need to take 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 performed with different degrees of difficulty. The exercises can either be done at home in the living room, or you can take the step further to a gym and add dumbbells. We have collected some exercises for beginners that can be easily performed anywhere. The training sessions usually last 15-30 minutes, during which time you have to perform to the maximum, so that you have the feeling of having given your all after the session. The number of repetitions is determined by your fitness, avoid many breaks as this must be done intensively.

Burpees

A classic way to start crossfit training is with burpees, which train the stomach, chest, triceps, glutes and heart rate.

How to perform the exercise:

  • Stand up straight
  • Bend down and place your hands on the floor shoulder-width apart
  • Jump backwards with your feet so that you end up in a plank position
  • Do a push-up
  • Jump in with your feet and then jump as high as you can with your arms extended upwards and clap

Atomic sit-ups

We then continue with a sit-ups variant that primarily trains the abdominal and core muscles.

How to perform the exercise:

  • Lie on your back with your legs straight and your arms above your head
  • Pull your stomach up into a sitting position while bringing your arms forward and bending your knees towards your chest and feet pointing outwards at a 90 degree angle
  • Grasp the ankles and then return to the starting position

Step on chair

We continue with box jumps, which can easily be turned into steps on a chair at home. The exercise trains the front and back of the thighs, the gluteal muscles and the heart rate. To perform this exercise, you need a chair or stool that is no higher than your knees.

How to perform the exercise:

  • Tighten your stomach and seat, and lift one foot up onto the chair
  • Press your heel into the chair and lift yourself up onto the chair
  • Raise the knee of the other leg up to navel level
  • Then lower the knee back down towards the floor in a controlled motion

Then repeat with the opposite leg. If you want to increase the level of difficulty, you can choose to jump up and down on the chair instead of walking with one leg at a time in more relaxed movements.

Squat with jumps

The classic squat combined with jumping trains the front and back of the thighs, gluteal muscles, core muscles and balance. Make sure to keep your knees and toes straight during the exercise to avoid knee pain and knee injuries.

How to perform the exercise:

  • Stand upright with your legs shoulder-width apart, hold your hands behind your neck and tighten your glutes and stomach muscles
  • Bend your butt down to knee height by placing your weight on your heels
  • Then stand up while jumping as high as you can. Land softly by going back into the squat in one fluid motion.
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