CrossFit-Style Beginner Workouts

CrossFit-Style Beginner Workouts
A few folks have asked me if I have any beginner workouts I would recommend that they can try on their own at home. First of all, let me make it very very clear that I am NOT a CrossFit trainer, I do not have any coaching or training credentials, and I would not recommend doing any of these movements without professional instruction because it is very easy to get injured if you do even the simplest movement the wrong way. That being said, most of these moves are pretty basic, and if you are willing to risk it, here are a few CrossFit-esque workouts I would recommend for beginners to do at home. Most of these are bodyweight movements, meaning you need no special equipment whatsoever, and for a few of these you might need a dumbbell, a bar, or a plate. Most people have at least some workout equipment laying around the house, but you can also substitute heavy everyday objects like one of the snow tires you have sitting in your garage or a large bag of flour or soil. Lastly, If you don’t recognize the name of a movement, I would recommend looking it up on YouTube. Beginner WOD #1: The Ladder Equipment needed: None Warm Up: 3 Rounds (go at your own pace, but try not to rest more than 5 or 10 seconds between movements, and only 20 or 30 seconds between rounds): 50 jumping jacks 10 push-ups 10 air squats 30 second each side lunge stretch 60 seconds butterfly stretch 30 seconds Michael Phelps-style arm swings 30 seconds wide arm circles forward 30 seconds wide arm circles backward Workout: For time (AKA, as fast as you can!): 50 push-ups 40 lunges (count each leg) 30 sit-ups 20 air squats 10 burpees 60 second plank hold 10 burpees 20 air squats 30 sit-ups 40 lunges (count each leg) 50 push-ups Beginner WOD #2: Butt Blaster Equipment Needed: Super lightweight bar for warm-up, like a broom. 15-pound plate, or equivalent weight that can be held over your head Warm-Up: Run 400 meters (1/4 mile–use mapmyrun.com to measure a run you can do from your house) 15 slow-ish deep lunges, to stretch the hips and groin (walking or in-place) 20 supermans 60 seconds butterfly stretch 30 seconds each leg pigeon stretch 15 shoulder pass throughs (this is where the broom comes in) 30 seconds each arm shoulder stretch across chest Workout: 12 minute AMRAP (As Many Rounds as Possible–so, work as hard as you can for 12 minutes and do as many rounds as possible of the following): 10 lunges with 25# plate/other heavy object overhead (count each leg, arms locked out, core tight) 15 air squats 20 speed skaters (count each side) 10 tuck jumps Beginner WOD #3: Upper Body Equipment Needed: Two sturdy chairs, a hand-weight that is moderate for you (probably 10-15 lbs for women, 20-25 lbs for men) or the equivalent household object (a gallon of water weighs a little over 8 lbs, for example). Warm Up: 3 rounds: 15 jumping jacks 10 supermans 7 push-ups 10 Michael Phelps-style shoulder swings 15 each small, medium, and wide arm circles forward 15 each small, medium, and wide arm circles backwards 30 seconds each side shoulder stretch across chest 30 seconds each side tricep stretch 60 seconds this stretch (minus the child’s pose bit at the end) 60 seconds downward facing dog 60 seconds upward facing dog Workout: 21-15-9 (1st round 21 reps, 2nd round 15 reps, 3rd round 9 reps each of): One-arm shoulder press with your weight, alternating arms and counting each arm Push-ups Chair dips with feet elevated Burpees After each round: Crab walk to the other side of the room and back Don’t forget to cool down, stretch, and drink a LOT of water before and after each workout! Original article and pictures take https://theascentblogdotcom.wordpress.com/2012/09/02/crossfit-style-beginner-workouts/ site