Maybe you are already familiar with the term CrossFit as a fitness option. Crossfit is a sport that challenges through various combinations of high-intensity movements to burn calories in a short time. Although it is classified as a cumbersome exercise, can beginners do it?
What is a CrossFit Workout?
CrossFit is a type of exercise with various functional movements at a constant high intensity. All CrossFit workouts are based on available activities that reflect the best aspects of gymnastics, weight lifting, walking, rowing and much more, as described on the official CrossFit website.
You can do activities including moving the weight as much as possible with a distance as far as possible. So this move is ideal for maximizing the amount of exercise you do in a short amount of time. The greater the exercise or power expenditure, the more intense the effort you also put in.
This exercise makes enormous gains in physical fitness by using an approach to exercise variety, functional movement, and intensity.
Workplace Health and Safety journal state that CrossFit exercises can increase VO2 max, muscle strength and endurance, and lose weight. While it has excellent advantages, it also carries a high risk of injury, like any high-intensity exercise.
The basic types of movement in CrossFit exercises
CrossFit workouts combine various high-intensity exercises in a circuit training format, where you make quick movement changes with small breaks in between. Activities also involve the whole body, including pushing, pulling, walking, rowing, and squatting.
Movement in CrossFit is usually a variation of push-ups, sit-ups, and pull-ups. This exercise also often uses gym aids, such as kettlebells, medicine balls, climbing ropes, jump ropes, and rowing machines.
Plus, you can do hundreds of different types of CrossFit workouts. However, some of the fundamental and most common movements include the following.
1. Power Clean
Exercise to lift the barbell off the floor, then bring and hold the weight in front of your shoulders using strength and speed.
2. Burpees
Bodyweight exercise involves starting in a standing position, dropping quickly to the floor and doing push-ups. Then stand back up into a squat position and jump straight up explosively.
3. Snatch
Exercise lifting the barbell from the floor directly over your head with your arms clasped straight.
4. Thruster
Exercise upright starting position holding a barbell in front of your shoulders. Then squat down until your thighs are parallel to the floor, return to standing again, and lift the barbell above your head.
5. Water squats
Bodyweight exercises with the initial position of the body standing, then squatting until the thighs are parallel to the floor. When squatting, your heels should touch the base and your knees in line with your toes. Extend your arms in front of you to maintain balance.
6. Push jerk
Exercise with the starting position by standing straight by holding the barbell in front of the shoulders. Lift the barbell above your head with your arms and legs straight in one beat.
7. Deadlift
Exercise to lift the barbell to almost hip height with your arms straight down. Perform the movement on the knees and buttocks while keeping the back straight.
WOD (Workout of the Day) CrossFit Workout
Workout of the Day or WOD is a daily CrossFit workout guide that you can adjust according to your fitness level. The naming of some CrossFit WOD workouts is usually based on girls’ names or the names of military heroes.
WOD will constantly change; you can check every day through the official CrossFit website. The following are some examples of WOD exercises you can practice.
Barbara
There are five movements: doing 20 x pull-ups, then 30 x push-ups, 40 x sit-ups, and 50 x squats. You can only rest at the end of each exercise for 3 minutes.
Angie
Involves the accumulation of movements of 100 x pull-ups, 100 x push-ups, 100 x sit-ups, and 100 x squats during the entire exercise (you don’t need to do this in a row unless you are fit enough to do this).
Murph
Involves running exercises with a count of 1.5 km, then 100 x pull-ups, 200 x push-ups, 300 x squats, and finish with another 1.5 km run.
Jackie
It involves 1000 m rows, 50 x thrusters, and 30 x pull-ups (you should do this without resting between each workout).
You can do this workout program in two ways: by training alone or with a CrossFit partner. You can do WOD workouts at almost any gym or home if you have the equipment.
Tips to safely try CrossFit workouts for beginners
If you’ve never tried it before and want to ensure it’s the correct type of exercise, here are some safety tips to fully reap the benefits of CrossFit training.
- Go to several different gyms. Talk to a trainer to find out the purpose of this exercise. Most CrossFit gyms will offer free introductory classes. It is when you meet your prospective CrossFit trainer.
- Before trying an exercise, you should have a basic understanding of general fitness and the scale of the movement. The CrossFit training scale means that you, as a beginner, cannot lift the same weight as someone following this exercise for years. It also applies to knowing the intensity and condition of your body when it has reached its maximum capacity.
- Be sure to inform the trainer if you have ever had an injury before attempting to perform the exercise. If you’ve had a severe injury, it’s good to consult your doctor before joining this high-intensity program.
