CrossFit for Beginners: The Ultimate Guide

CrossFit is a strength and conditioning training program that takes a range of movements, such as squatting, pushing, and pulling, and puts them together in a high-intensity workout. It has been popular for a while now, especially with beginners, and people practice CrossFit at training centres all over the world. It is a competitive approach to fitness that draws people in. Read on to learn all about CrossFit so you can determine if it is the right program for you.

What is CrossFit?​

In a nutshell, CrossFit is a training and fitness workout where you build strength and conditioning through a range of challenging workouts. There are 10 general physical skills that people strive to be proficient in, including the following:

• Cardio/respiratory endurance

• Stamina

• Strength

• Flexibility

• Power

• Speed

• Agility

• Balance

• Coordination

• Accuracy

The goal of CrossFit is to train and work out to improve all of these skills, and the workouts test different parts of your strength and conditioning each day. Anyone can get started in CrossFit, from a beginner to a seasoned professional athlete. Each workout is scaled for your experience level and skill. In particular, there are some people who are particularly suited for CrossFit, such as:

• Fitness die hards

• People looking for support and community

• Former athletes

• People without weight training experience

If you are looking for overall strength and conditioning training and you want to push yourself and work within a supportive community, CrossFit can be right for you.

What Do the CrossFit Terms Mean?​

When you are first introduced to CrossFit, there are a lot of terms to learn. Here is a list of common CrossFit terminology:

• AMRAP: as many repetitions as possible

• Box: a gym where you do CrossFit workouts

• BP: bench press

• BS: back squat

• BW: bodyweight

• DL: deadlift

• EMOM: every minute on the minute (a number of exercises you do at the top of each minute)

• Firebreather: very fit athlete

• FS: front squat

• The Games: annual competition called the CrossFit Games

• Globo Gym: mass-market gym

• Girls: benchmark workouts named after girls, such as Cindy, Fran, and Nancy

• HRPU: hand-release push-up

• Heroes: benchmark workouts named after law enforcement officers, soldiers, and firefighters who have lost their lives in the line of duty.

• KB: kettlebell

• K2E: knees to elbows, a core exercise

• Ladder: series of exercises where you increase the number by one each time

• MetCon: metabolic conditioning (short, high-intensity workout)

• MP: military press

• MU: muscle-up

• OHS: overhead squat

• Paleo: a type of diet commonly used by people who do CrossFit

• Pood: unit of measurement for kettlebell

• PP: push press

• PR: personal record

• PSN: power snatch

• PU: pull-up or push-up

• Pukie: unofficial CrossFit mascot

• Rx: as prescribed (don’t change any weight or reps during workout)

• SN: snatch

• SQ: squat

• TGU: Turkish getup – total body exercise

• T2B: toes to bar – core exercise

• Uncle Rhabdo: another unofficial mascot

• WOD: workout of the day

What Is a CrossFit Class?​

Most CrossFit gyms will let you come in and try a class before you get started. They have special classes for people who have never done it before. They usually offer the following types of classes:

1. Introduction Classes: These classes are for people who are new to CrossFit. They will give you an overview of what to expect, and then you will do a basic body workout. You can learn what you need to know to get started here.

2. On Ramp/Elements: These classes teach you the nine foundational movements of CrossFit. You will learn proper form for the various exercises.

3. Regular Classes: These classes last from 45 minutes to an hour, and everyone will work on the WOD while the instructor walks around the room and helps people with their form.

In addition, most classes will be divided into four different parts.

• Dynamic warm up: You will warm up with jumping, squats, push-ups, lunges, pull-ups, and whatever will compliment the WOD.

• Skill and strength work: You will either work on a skill or a strength in each class.

• WOD: This is the workout of the day, and you will do a certain number of a particular exercise as quickly as possible or within a specific time period.

• Cool down and stretching: You will cool down and stretch after you finish.

Where Are CrossFit Classes?​

If you want to go to CrossFit classes, you need to find a CrossFit Box. They exist in most places, and you need to look at more than location. The community and coaches are important so that you can find CrossFit motivation. You should try out the Box and make sure that it is a good fit. You want certified coaches and a supportive community.

Many CrossFit gyms have group classes, but they do not have open gym hours. You need to join the group classes. There will be a coach teaching the class.

Is CrossFit Good for Weight Loss?​

When you want to lose weight, the key is to burn more calories than you consume. If you use the right combination of diet and CrossFit, you can get your body in shape and lose weight. Losing weight and becoming fit and strong requires a comprehensive approach to your health.

CrossFit is an intensive workout that will burn calories, but if you eat unhealthy junk food, you will lose some of the benefits. If you want to do CrossFit for weight loss, be sure to combine your CrossFit workouts with a healthy diet for the best results.

CrossFit Workouts

There are a number of different CrossFit workouts that you can do to strengthen and condition your body. Here are some of the best ones that target different areas.

1. CrossFit Simple Burpee Workout: Do as many burpees as you can in eight minutes. To do a burpee, you will start by squatting down and placing your hands on the ground in front of you. Kick your legs back to plank position and do a push-up. Jump your feet back to your hands, jump up, and clap over your head. Then, you repeat.

2. Bodyweight WOD: Do three sets of 10 reps of each of the following with as much intensity as you can:

   • Air-squats

   • Sit-ups

   • Push-ups

   • Ring rows

   • Burpees

3. CrossFit AMRAP workouts: AMRAP stands for as many reps as possible, or it can mean as many rounds as possible. A great beginner AMRAP workout is the “Cindy.” Do as many rounds as possible of the following:

   • 5 pull-ups

   • 10 push-ups

   • 15 squats

4. Handstand Push-up (CrossFit Upper Body Workout): You can place your hands about one foot away from the wall. You can start with your feet against the wall, and work toward doing this push-up with your balance and strength. This exercise has a number of benefits, including the following:

   • Builds upper body strength

   • Builds core strength

   • Agility

   • Coordination

   • Power

5. Burpee Box Jumps: This is a great CrossFit leg workout. You can start by setting your timer for eight minutes, and then perform a standard burpee, jump up on a box, jump down, and do 16 kettlebell swings.

6. Jumps and Lunges: This is another great CrossFit leg workout. Do five fast rounds of 15 lunges with each leg. You can use a moderate weight barbell. Then, do 60 jumps with a jump rope.

7. CrossFit Abs Workout: If you want to work your abs, try the following:

   • 20 V-ups

   • 15 Tuck Crunches

   • 20 Second hollow hold

   • 20 second arch hold

8. Push, Pull, Run: For this workout, do five rounds of the following:

   • 10 push-ups

   • 10 pull-ups

   • finish with a ½ mile run

9. 21, 15, and 9: You will do the following exercise, starting with 21, then do 15, and end by doing 9 of each:

   • deadlifts

   • burpees

10. Squats, pull-ups, presses, and a run: This is a great workout, and you will do three rounds as rapidly as you can:

    • 12 front squats with a barbell

    • 10 pull-ups

    • 8 push presses

    • Finish with a ¼ mile run

11. CrossFit Warm Up Ideas: It is important to warm up before you do any exercise, especially CrossFit. This will help to prepare your body for your workout, and it will only take about 10 to 15 minutes. There are four components to a good warm up, and you can choose different exercises for each. Take a look at the following:

    • Cardio (2 to 3 minutes): get your heart pumping and your blood flowing

    • Movement preparation (3 to 5 minutes): get ready for the specific exercises you will do

    • Mobility (3 to 5 minutes): increase your range of motion

    • Muscle activation (1 to 2 minutes): prepare your muscles for the intensity of the workout

Your warm up should be specific to the workout you plan to do that day. For example, if you plan to do push presses, you will want the movement portion of your workout to include pressing overhead and squatting. The goal is to get your body ready for the challenges of the workout. This allows you to push yourself harder and reduce your risk of injury.

Frequently Asked Questions (FAQs)​

Can you include Tension Toner with a CrossFit regimen?
Absolutely. Including Tension Toner can increase muscle stimulus and help you achieve even better results than just doing CrossFit alone.

Conclusion​

CrossFit is great workout for beginners. You can usually find a CrossFit 'Box', or class local to you, just do a quick Google search.

It is fantastic for building strength and stamina, and for weight loss. You will have a great time and feel part of a community.

Make sure you follow the instruction to avoid injury.

Find out more on the official CrossFit website.