CrossFit is a young direction in sports, and every year more and more newcomers join this system. CrossFit for beginner athletes seems to be something very difficult and confusing. How to choose the right training program and how to train correctly is not easy to understand right away. If you have similar difficulties, then we will help you!
In the material, you will find a list and short descriptions of the most popular exercises to get you started. And also we have compiled a crossfit training program for beginners, taking into account the current physical form and possible knowledge of the exercise technique. But we'll start with the main thing - with the rules of effective training.
Important training rules
If you want the benefits and effects of crossfit, it is extremely important to follow these rules. They apply to everyone: both beginners and experienced athletes.
Safety
Health comes first, and CrossFit is no exception. Therefore:
- Be sure to follow the exercise technique. Ideally, for the first months, train with a certified instructor.
- Be sure to warm up before training - both articular and muscle (CrossFit injuries are quite common, and the most common reason for them lies precisely in the lack of proper warm-up).
- At first, do not chase records and large weights - enter the mode gradually.
Nutrition and recovery
Effective training, proper healthy nutrition and quality recovery (rest) are the three ingredients for a successful athlete. If at least one of these points falls out, then all the benefits of classes collapse.
- Give your body a break. It is advisable to practice at the very beginning of the workouts in the mode 2 days a week, then smoothly switch to 3. If you feel very good and have time to fully recover, then you can switch to 4 workouts a week - but after at least six months and if you put before are big tasks. Don't forget about sleep - at least 8 hours.
- Proper nutrition. Perhaps the most hackneyed topic. But nevertheless, if you train hard and eat everything, then there will be practically no sense from training. After all, if you build up mass, then it will have nothing to grow with, you need a surplus of calories, a sufficient amount of protein and complex carbohydrates. And if you are losing weight, then the excess of calories consumed will not allow you to do this, even despite the abundance of training.
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CrossFit scaling
Many beginner athletes do not attach importance to such a concept as crossfit scaling. What's the point? For example, the execution time of the complex and the exercises that are used in it will be the same for both a professional and a beginner athlete. That is, both the one and the other will simultaneously start and simultaneously finish the same tasks. What, then, is the difference between them? In working scales.
So, in order for you to make progress, you need to regularly scale your workouts - gradually, step by step, strive for more and more weights and, as a result, results. But at the same time, the technique should not suffer - it should be perfect in any case.
For those who doubt whether CrossFit is for them - how difficult, scary, dangerous it is:
You can also download the CrossFit training guide from its founder (125 pages of text in Russian): CrossFit Training Guide (pdf).
Basic exercises
Next, we will analyze the basic movements with which a beginner should start in the first month of training.
Burpee
Burpee is the most famous exercise in CrossFit. It has become a kind of hallmark of this training system. It belongs to the gymnastic class, that is, to work with which you only need your own body and nothing else.
Burpee is great at training endurance - a must-have for a beginner in CrossFit.
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Deadlift
Deadlifts are the foundation of crossfit training. Originally a movement from weightlifting, it works great on the legs, gluteal muscles and back muscles. In addition, it will be a good start for beginner athletes when doing free weights. Thanks to him, you can understand the basic principles of observing the technique for performing various barbell lifts. Once you have worked your deadlift properly, it will be much easier to move on to the chest, snatch, and clean and jerk.
Pull-ups, squats and push-ups
We will not dwell on pull-ups, air squats and push-ups for a long time - these exercises are well known to us from school. They are basic gymnastic for beginners and should definitely be included in the training program.
Jumping rope
Rather, even double jumping rope is a very useful exercise. Refers to the cardio block. Perfectly works out the general endurance and coordination of the whole organism. Must be used in beginner workouts.
Pressing Schwung
Barbell Press Shvung is an excellent power movement. Refers to weightlifting. Works on the legs (calves, buttocks and thighs), the main focus is on the delts and triceps. Recommended for inclusion in the beginner program.
Plank
The bar perfectly works out the muscles of the press (program for the press in the gym and at home). Perfect for working out after the main workout as an additional workout of the core muscles.
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Sit-ups
Sit-ups or V sit-ups - raising the body from a prone position (in the case of V, raising both the body and legs from the same position). The movement works well for abs and general endurance.
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Swing kettlebell
There are quite a few types of kettlebell swings in CrossFit, but it is the swings with two hands that are the basis for inclusion in initial training. They are great for pumping your legs, glutes, delts, back muscles and core.
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Cardio
And, of course, cardio exercises like running, rowing, air bike should be included in the beginner's crossfit training program, depending on what you have in your gym. If you have everything - fine, you will need to alternate. If not, then replace one with another.
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Complexes, or WOD (workout of the day)
So, we have learned the basic exercises and are now ready to go into battle. The task is to combine the studied movements into training complexes, the so-called WOD (work-out-of-the-day) training of the day. WOD in CrossFit is a set of exercises, limited in time (or the number of circles) and built in such a way as to qualitatively achieve the set sports goals for training, whether it is to pump a muscle group, work on endurance, flexibility or strength.
For beginner crossfit athletes, it is recommended to use ready-made complexes and programs and not invent your own. In any case, until you exactly understand their essence and are able to customize your program as effectively as possible individually for yourself.
Training program for a month (4 weeks of 3 sessions)
We built our crossfit training program for beginners based on the following inputs:
- You have not been involved in intense sports for a long time and you need time to adapt.
- You have the opportunity to visit the gym with a basic set of sports equipment. If you do not have such an opportunity, then we recommend the following materials: crossfit workouts for men at home and crossfit at home for women. These articles describe in detail the features of training at home, as well as prepared the corresponding training programs.
- It will take you about a month to get back to normal. Therefore, the intensity of the complexes will progressively increase.
The program is split into weeks with 3 training days and 4 rest days. We recommend that you do not show excessive enthusiasm at the beginning and follow the schedule so as not to get injured or severely depleted the body.
It is highly advisable that you learn the technique of all exercises with your instructor before performing the program. This can be done, for example, before each week on a free day, studying in advance all the movements that will be performed on it.
Week 1
In the first week, beginner athletes should pay attention mainly to circuit training and the gradual bringing of muscles to working condition.
| Day 1 | We have an introductory crossfit training for beginners in order to gradually begin to adapt to new loads. 5 laps in total:
Exercises must be performed in a row without rest, a short break between circles is permissible. If you still have strength, then at the end of the workout, stand in the bar 2 times for 45 seconds with a pause of 20 seconds between sets. |
| Day 2 | Resting |
| Day 3 | We carefully begin to work with the first weightlifting movements. 1st complex - at the beginning of each minute we do deadlift, then rest the rest of the minute and at the beginning of the next minute we do box jumps. Total 4 rounds (8 minutes):
After that, the following awaits us. We work for 8 minutes in the same way:
|
| Day 4 | Resting |
| Day 5 | We continue to train endurance - this time we will do the "Cindy" complex. We carry out 18 minutes:
At the end of the workout - 2 times the bar for 1 minute with rest breaks of 20 seconds. |
| Day 6 | Resting |
| Day 7 | Resting |
Week 2
The second week for a beginner crossfit athlete in general does not differ much from the first week in terms of load, but we can already start learning the basic technique with free weights.
| Day 1 | Learning to perform basic movements correctly. We do 8 minutes:
Plus 9 minutes:
|
| Day 2 | Resting |
| Day 3 | We work for 21 minutes:
At the end - 3 planks for 50 seconds with rest breaks for 20 seconds. |
| Day 4 | Resting |
| Day 5 | Today is our foot day. We work for 10 minutes:
We make 4 circles:
Upon completion - plank 3 times for 45 seconds with rest breaks for 20 seconds. |
| Day 6 | Resting |
| Day 7 | Resting |
Week 3
Starting this week, the load can be slightly increased, we continue to study the technique of performing basic exercises.
| Day 1 | We do each movement below 7 times at the beginning of each minute. At the beginning of the 1st minute - shvungs-rest, at the beginning of the second minute - jumping-rest, at the beginning of the 3rd minute - trays of feet-rest, at the beginning of the 4th - shvungs, etc. Only 3 laps.
At the end we are waiting for:
|
| Day 2 | Resting |
| Day 3 | We return to the basic ones. We work for 10 minutes:
3 rounds:
After the complex - we do the bar 3 times for 1 minute with a 30-second rest. |
| Day 4 | Resting |
| Day 5 | At the end of the week we will have a complex "Helen" (5 rounds at a time):
At the end of the complex - 3 times the bar for 1 minute with rest breaks of 20 seconds. |
| Day 6 | Resting |
| Day 7 | Resting |
Week 4
Starting this week, you can try to carry out full-fledged training in terms of loads. The week is still full of crossfit complexes for beginners, but at a normal pace.
| Day 1 | Today we are working 25 minutes. In the beginning - 5 minutes of rowing at an average pace. Then:
After the complex - 4 times the bar for 60 seconds with rest breaks for 20 seconds. |
| Day 2 | Resting |
| Day 3 | First, do the following:
Then we do the complex - 10 minutes:
|
| Day 4 | Resting |
| Day 5 | We will celebrate the final day of our program with the "Murph" complex (a slightly abbreviated version for beginners). Before you start, please note:
What we have to do:
On this positive note, our program is coming to an end! |
| Day 6 | Resting |
| Day 7 | Resting |
After a month, you need to adapt to the format and system of crossfit training, including the rest regimen. If everything is ok - you feel good, you have time to work hard and relax, then it's time to continue the programs and scale your achievements. On our site you can also find other programs for more experienced athletes, as well as choose the WODs that are suitable for you.
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