CrossFit is a high-intensity fitness program known for its diverse and challenging workouts. The heart of CrossFit lies in the WOD (Workout of the Day), a constantly varied routine designed to push your limits and improve overall fitness. But for beginners, stepping into a CrossFit gym and facing a complex WOD can be intimidating. Fear not!
CrossFit training is one of the most popular fitness trends because it is inclusive of people with all fitness levels. For beginners, CrossFit may seem intimidating at first. But this is far from the truth. Like all the other fitness or sports activities, you will have to try CrossFit to know how simple yet effective it can be.
CrossFit training routines strive to build strength while conditioning your body. The workouts are challenging and test various aspects of your functional strength as well. CrossFit requires minimal equipment and is suitable for people of all ages.
As a beginner, you must initiate with basic exercises using supportive CrossFit equipment and focus entirely on not sacrificing your form during any workout. To learn proper methods of CrossFit exercises, follow CrossFit WODs for beginners. The best part about this training schedule is that you can always scale the workouts according to your fitness capabilities to avoid overstraining your body.
This guide will equip you with the knowledge you need to navigate CrossFit WODs with confidence.
Understanding the CrossFit Lingo:
Before diving into WODS, let’s break down some key terms you’ll encounter:
- Reps (Repetitions): The number of times you complete a full movement.
- Sets: A group of repetitions performed consecutively with a short rest in between.
- AMRAP (As Many Reps/Rounds As Possible): You perform the prescribed work within a set time limit, aiming for as many repetitions or rounds as possible.
- EMOM (Every Minute On The Minute): You complete the prescribed work within a minute, resting for the remaining time.
- For Time (FT): You complete the prescribed work as quickly as possible.
- Rx (As Prescribed): This refers to the standard weight, reps, and movements intended for the WOD.
- Scaled: A modified version of the WOD with adjustments to weight, reps, or movements to better suit your fitness level.
Getting Started with Beginner-Friendly WODs:
Most CrossFit gyms offer specific programs or classes designed for beginners. These classes will focus on proper technique for fundamental movements before progressing to more complex WODs. Here are some common beginner-friendly WOD formats:
- Chipper: Short, fast-paced WODs with multiple exercises performed for low repetitions.
- Strength WOD: Focuses on building strength with exercises like squats, deadlifts, and presses, often with moderate weight for higher reps.
- Metcon (Metabolic Conditioning): High-intensity workouts designed to improve cardiovascular endurance and overall conditioning.
- Bodyweight WODs: Utilize exercises that require no equipment, focusing on bodyweight movements like squats, lunges, push-ups, and air squats.
Scaling the WOD for Beginners:
Don’t feel pressured to jump straight into the “Rx” version of a WOD. Here’s how to scale a WOD as a beginner:
- Weight: Start lighter and gradually increase weight as your strength improves. Focus on proper form over heavy weights.
- Reps/Sets: Reduce the number of repetitions or sets prescribed in the WOD.
- Movement Substitutions: If a movement is too challenging, ask your coach for a modification or substitute exercise that targets the same muscle groups.
- Scaling the Intensity: Adjust the pace or rest periods to manage the overall intensity of the workout.
Tips for Beginners Conquering WODs:
- Focus on Technique First: Proper form is crucial to prevent injuries and maximize results. Don’t hesitate to ask your coach for guidance and technique checks.
- Listen to Your Body: Pushing yourself is encouraged, but respect your limitations. Take rest periods when needed, and don’t be afraid to scale the WOD if you’re feeling overwhelmed.
- Warm-Up and Cool Down: A proper warm-up preps your body for movement and a cool-down helps with recovery.
- Hydration and Nutrition: Stay hydrated throughout the workout and focus on a healthy diet to fuel your body and optimize performance.
- Embrace the Community: CrossFit gyms foster a strong sense of community. Support and encouragement from fellow athletes can be a huge motivator.
Sample Beginner WODs:
Here are a few examples of beginner-friendly WODs:
WOD 1: AMRAP 15 Minutes:
- 10 Air Squats
- 5 Push-Ups
- 10 Jumping Jacks
WOD 2: EMOM 10 Minutes:
- Minute 1: 10 Wall Balls
- Minute 2: Rest
- Minute 3: 10 Dumbbell Rows (each arm)
- Minute 4: Rest
- Repeat for 5 rounds
WOD 3: For Time:
- 400 Meter Run
- 20 Squats
- 15 Push-Ups
- 10 Burpees
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Keeping this in mind – Here’s a list of 9 basic CrossFit routines for you to get started.
- 10 to 1 Countdown WOD – This is one of the most basic CrossFit workouts. In the first set, perform ten kettlebell swings and ten dumbbell thrusters taking moderate weights. Follow this from round 10 to 1 of both exercises.
- 50 Burpees – Feet shoulder-width apart, lower into a squat. Hands to the floor, spring your legs back into a push-up. Lower chest and thighs, then bring your feet towards your hands and jump high. Maintain this form in all 50 burpees and progress towards taking lesser time to finish each consecutive session.
- 400M sprint then 50 squats – Intend to achieve four rounds of the entire set in as little time as possible. Make sure you maintain the form of your squats.
- Ten rounds each of Squats, Press-ups, and Sit-ups – This CrossFit WOD aims to increase the number of sets you complete in five minutes. Take breathers whenever required and, maintain a steady breath.
- Squats, Pull-ups, Presses, and a Run – In this CrossFit exercise routine, you perform twelve barbell squats, ten pull-ups, and eight push-presses followed by, a quarter-mile run. Complete three rounds of each within the limited time.
- 800m run, 50 press-ups, 100 squats, 150 sit-ups, 800m run – Follow this in the same order while timing your progress. Work towards reducing the time taken in your next CrossFit training session.
- Squats, press-ups, lunges – Carry out 20, 15, and 25 of each, respectively, for 20 minutes. Aim to finish as many sets of each exercise with correct form as feasible.
- Rope, Sumos, and Wall Balls – First perform about 100 turns of the jump rope. Then, a countdown from set 10 to 1 of wall balls and sumo deadlift high pulls with barbell each. Finish with another 100 jump rope.
- Dumbbell Thrusters and Jump Ropes – Both these CrossFit gym equipment form the basis of a lot of workouts. Perform jump rope, weighted sit-ups, weighted lunges, and dumbbell thrusters. Follow this line-up for 3 minutes with 1-minute rest in-between sets.
I hope these routines for beginners will help you start your journey into CrossFit safely. The reward is worth the challenge that these routines pose, and your body will be extremely grateful to you. So keep at it. Good luck!
Always Remember: These are just samples. Always follow the instructions provided by your CrossFit coach and scale the WOD according to your fitness level.
Wrapping Up
CrossFit is a journey, not a destination. Embrace the challenges, learn from your coaches, and most importantly, have fun! With dedication and a positive mindset, you’ll be mastering WODs like a pro in no time.
Bonus Tip: Consider attending “On-Ramp” classes offered by some CrossFit gyms. These introductory programs help beginners learn the basic movements and build a solid foundation before tackling regular WODs.
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Author Bio: Sancket Kamdar, a certified weightlifting coach, and a successful entrepreneur founded SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business, based on his experience.
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