Basic Crossfit Techniques for Beginners
In this post we are going to present a series of training routines (RDD) or WOD, as we usually know it (Workout of the day). In this case they are routines specially designed for beginners. We understand beginners as people with a medium-low current physical condition and with limited knowledge about the types of exercises you can combine to progress.
It should be noted that in CrossFit we do not usually talk about routines but about WOD’s or EDD (Training of the Day), this is because CrossFit is characterized by the variety of its workouts and by finding a different WOD every day. The use of the word routine in this post is due to the fact that beginners refer to training.
Something that is applicable not only to beginner levels but to everyone in general is to pay special attention to the correct execution of the exercises. Therefore, we recommend that whenever you have doubts or think that you are not executing it correctly, ask your coach for advice. In the event that you train at home or individually, online and on this website you can find detailed explanations of how to perform each exercise properly.
If you come from the world of bodybuilding in the gym, you may be surprised to see that these routines do not work isolated muscle groups but rather large groups and multi-joint exercises.
It is important to perform a good joint and muscle warm-up at the beginning of each routine and perform some series of approaches to exercise.
Without more here we leave you these routines:
Crossfit routines for beginners
Routine 1
Repeat two series of:
- Run 400 meters
- 15 squats
 |
| squats |
Routine 2
- Run 800 meters
- 4 sets of 6 push-ups + 3 prone pull-ups + 9 squats
You finish the routine with 800 meters of race
 |
| push-ups |
Routine 3
Duration: 15 minutes. During these 15 minutes you do as many repetitions as you can of:
- Squats
- Push-ups
Routine 4
Duration: 15 minutes. Perform as many repetitions as possible of:
- Squats
- Push-ups
- Pull-ups
 |
| pull-ups |
Routine 5
Repeat 10 series:
- 10 push-ups
- 10 sit-ups
- 10 squats
 |
| sit-ups |
Routine 6
Repeat 3 series:
- 200 meter sprint
- 25 push-ups
 |
| Sprint Training |
(Perform the two exercises without pause and rest between sets)
Routine 7
Repeat 5 series:
- 200 meter sprint
- 10 push-ups
- 10 squats
(Perform the two exercises without pause and rest between sets)
Routine 8
Repeat 3 series;
- 200 meter sprint
- 10 push-ups
- 10 squats
- 10 sit-ups
(Perform the two exercises without pause and rest between sets)
Routine 9
Repeat 4 series:
- Run 3 minutes
- Walk 1 minute
 |
| Running |
Natural Oils to Regrow Your Hair Faster
Routine 10
Repeat 4 series:
- 10 burpees
- 5 pull-ups
- 10 squats
- 10 sit-ups
 |
| Burpees |
Don't worry about oily skin, get rid of these 5 tips
These are just some of the variations that you can find in a CrossFit workout, although in reality you can find infinite and with a multitude of exercises.
As you may have observed, most of them are very short routines in terms of time but nevertheless work at high intensity, which is another of the benefits that CrossFit provides us.
No comments:
Post a Comment