CROSSFIT TRAINING EXERCISES WORKOUTS FOR BEGINNERS
As the technologies become more high tech today, campaigns in developing a healthy and fit body also increase. Experts are promoting how important it is to give a higher value in taking care of the human body. In relation to this, different exercise strategies were formulated. One of those is the Crossfit training exercises workouts.
For some, this kind of workout is unfamiliar. Crossfit training workout can give you big help especially when engaging in various kinds of physical task. If your daily activities require you exert extraordinary strength, well this kind of program will be fitted to you.
It is an effective type of workout. Because Crossfit workout plans exercises is suitable for all level of ages and whatever type of physical condition for those highly need it. But, it requires
a proper knowledge and strict supervision of experts. In crossfitdefined.com it explains that:
The Crossfit prescription is performing “functional movements that are constantly varied at high intensity.” C
Crossfit is a core strength and conditioning program. The Crossfit program is designed to elicit as broad an adaptational response as possible. Crossfit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are as follows: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
A lot of Crossfit training exercises for beginners that are available to be followed especially if you are trying this for the first time. To give you a clear guide Amy Schlinger presents a 5 Beginner-Friendly Crossfit Workouts:
Half Cindy (5 pull-ups, 10 push-ups, 15 air squats)
While the full Cindy is 20 minutes, you’ll be happy you’re only starting with 10. Because your body isn’t used to the endurance needed for many WODs (Workout of the Day), you may find yourself completely unable to rise from the ground to do push-ups after one round. “By only doing half the time, you’re diminishing returns,” says Lobotsky. “You’ll quickly learn exactly what your body is able to do and how soon you hit exhaustion.” And with that comes the importance of form.
Crossfit Total (5 back squats, 3 overhead presses, 3 deadlifts)
Do not let these heavy lifts intimidate you; they will only make you stronger. This WOD focuses on getting newbies accustomed the heavy lifting element of the sport. The workout isn’t timed; it’s about learning how the weight affects your body and how much weight you can move safely. “Don’t try to max out intensity,” says Lobotsky. “I prescribe five back squats as opposed to the usual three so you get used to feeling that weight on your shoulders if you’ve never done it before.”
NOTE: Because you’re new to these lifts, this WOD is about becoming familiar with the feel and form. Once you’re comfortable, you’ll perform the Crossfit Total as it’s done in the Games. Three attempts to successfully lift the heaviest load on each movement. Your heaviest lifts, which are usually the third attempt on each, get combined to generate your “Total.” And while there is still no time limit, you must complete all three attempts for one lift before moving onto the next.
Helen (400-meter run, 21 American kettlebell swings, 12 push-ups)
Sure, anyone can run. But don’t underestimate this one. “Don’t go as fast as you can on the first run because you’ll exhaust yourself,” Lobotsky warns. “You’ll die after one round.” Endurance is important, and while it takes a time to build, doing Crossfit will teach you a lot about how much your body can handle. To modify this WOD, try Russian kettlebell swings (the weight only comes up to parallel with your shoulders, as opposed to American where it comes overhead) if you’re unable to safely swing the weight overhead. For pull-ups, wrap a resistance band around the bar for assistance, or you can do ring rows if your strength isn’t there yet.
Wall Ball, Burpees (1 wall balls, 2 Burpees)
“Wall ball-Burpees is a good combination in the worst way possible,” says Lobotsky. “If you do it once, it feels like the wall ball would be all leg, and the burpee all arms, but both actually work all shoulder muscles, too, for a total-body effect.” A few tips to help you get started. Be sure to use your hips to throw the ball as opposed to your shoulders — they won’t last. And both catch and throw the ball at the highest point your hands can reach to help minimize exhaustion. As for Burpees, try not to stop as much as possible. “As soon as you stop, it’s hard to start again,” warns Lobotsky.
Sit-ups, Lunges (15 sit-ups, 15 lunges)
This is an interval style WOD, demanding you to push as hard as you can. First for three minutes, followed by two minutes of rest. “While this does help build up cardio, we use it more for training and endurance, so you can push back to fatigue in each interval,” says Lobotsky. And while you won’t fully be able to recover in the two minutes (don’t be alarmed… it’s not supposed to happen), you should come close to matching your numbers each round. If this starts to feel too easy, scale it up by adding weight to the lounge or add another two rounds to make five rounds total.
If you want to know everything about Crossfit training exercises workouts, its updates and other recommendations many information are available on the internet. To be specific visit their official website www.crossfit.com. Let your strength increase and your ability is developed thru Crossfit exercise.