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Beginner crossfit workouts at the gym*

5 Beginner-Friendly CrossFit Workouts

Photo courtesy of Reebok

From bodyweight-only routines to workouts with weights, your first WOD doesn’t have to be scary But it should challenge — and change — you And the workouts below will do just that — without putting you on your back But before we get into some of these heart-pumping beginner WODs, let’s get familiar with the CrossFit lingo

While the true CrossFit experience will take place at your local box with a team of athletes sweating right alongside you, it’s possible to get in on the action just about anywhere on your own — even at home These beginner-friendly yet challenging CrossFit workouts will get your feet wet, and might just inspire you to commit to the program

CrossFit WOD #1: Half Cindy

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, you may find yourself completely unable to rise from the ground to do a 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

As you start to get tired, your form may begin to deteriorate, so don’t be ashamed to use modifications (if you don’t, especially at the beginning, you may be a superhero)Our Partners 2015 CrossFit Broadway. To modify this WOD, use a resistance band, wrapped around the bar for assisted pull-ups Push-ups can be done on your knees (even that will become difficult) Keep count of your rounds and record it so you can track your progress

CrossFit WOD #2: CrossFit Total

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”

Form is key for this WOD If you’re not sure how to do the lift, ask a trainer or someone who is well-versed in lifting for help Lobotsky also recommends taking a video of yourself and posting it to social media or sending it to a fellow CrossFitter for pointers and suggestions Staying safe is the number one priority

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

CrossFit WOD #3: Helen

CrossFit WOD #4: Wall Ball, Burpees

Why the 21, 15, 9 rep scheme? There isn’t a definitive reason why, but by the time you get to 9 reps, it’s guaranteed to feel as hard as 21 did Plus, it’s worth noting that all 21, 15, and 9 can be broken down into rounds of 3, (21 would be 3 rounds of 7 reps, 15 would be 3 rounds of 5, and 9 would be 3 of 3) This helps if you need to break up the reps and take a breather — which is allowed and encouraged!

CrossFit WOD #5: Sit-ups, Lunges

One of the best features of CrossFit is that every workout that comes up can be modified Rep schemes, weight and time can all be altered for beginners You have to work your way up in this sport “You’re not going to walk in and say ‘hey I’m going to lift 500 pounds,’ and do it,” says Lobotsky (That’s a good way to get hurt!) CrossFitters come in all shapes and sizes, and improvements all depend on the person So don’t be discouraged at first Instead, focus on getting better each and every time you score that next WOD

Not ready to commit to a box? Try Daily Burn Black Fire, a gritty, high-intensity workout program led by Bob Harper, free for 30 days

Originally posted March 2014 Updated July 2016

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