CrossFit is one of the new areas in sports that has already managed to win great interest among those who love physical activity. Training develops endurance, strength, helps to fight excess weight. If we talk about beginners, then classes for them are built according to a special scheme. So what should be training for beginners? Crossfit may seem like a difficult task, but it will soon be possible to integrate into the training process and master the technique of performing all basic exercises. Of course, at first you will have to train according to a specially designed program, which will be easy. Soon, the load will need to be increased.
CrossFit for beginners
Crossfit classes are suitable for people who already have an adequate level of physical fitness. His program includes elements of rowing, jumping rope, weight training (with a weight, with a bar), running, pulling up on the horizontal bar, climbing a rope, exercises with your own weight. All of them will be included in the crossfit training program for beginners, but first they will need to be performed with a trainer. In this case, injury can be avoided.
How are crossfit workouts built?
Before proceeding to the main set of exercises, it is necessary to carry out a warm-up and easy cardio training. After this, a circular training session consisting of certain exercises is performed. Crossfit cross-training for beginners in the gym is built on the same principle. Finally, high-intensity cardio is usually performed. Each workout (Workout of the Day or WOD) has a specific name. Crossfit has a huge amount of training, so each time you can load your body in different ways.
Important training rules
In order for a novice athlete to benefit from crossfit training, you must adhere to certain rules. To avoid injuries, you must follow the technique of performing exercises. Before training, you need to do a warm-up. At first, you will have to perform all exercises with a small weight. In training mode you need to come gradually. Regular training allows you to lose weight and strengthen muscles.
After an active workout, the body continues to burn calories for 24 hours. Combined workouts, which are based on cardio and weight training, accelerate metabolism. If the crossfit workout by a novice girl is performed correctly, you can not only get rid of excess weight, but also eliminate cellulite. Crossfit workouts work out all muscle groups, improve coordination and develop stamina.
Crossfit classes seriously load the body, therefore its integral component is restoration and proper nutrition. Crossfit training for beginners can initially be performed 2 times a week. Over time (at least after 4-6 months) it can be carried out 4 times a week.
As for proper nutrition, first of all it should be balanced. The athlete's menu includes a maximum of proteins and complex carbohydrates. An excess of calories is shown only if you need to maintain weight. If it comes to losing weight, you will have to spend more than consume.
CrossFit: contraindications
CrossFit is considered a heavy sport, so it has a number of contraindications. Those who have problems with the spine and joints should refrain from training. High blood pressure, heart disease and VSD are also included in the list of contraindications. In diabetes mellitus, such active training can also be banned. Before you make a crossfit training program for beginners and begin to implement them, you need to familiarize yourself with the contraindications.
CrossFit: Basic Beginner Exercises
CrossFit is not a boring sport, because it includes a variety of exercises. Beginner Crossfiters should not burden themselves with a huge amount of basic exercises. The crossfit training program for beginner men and women includes burpees, jumping ropes, a bar, sit-ups, jumping onto a pedestal, and swinging weights.
Burpy
Burpee is considered the most popular crossfit exercise. For its implementation weights will not be required. Its advantage is that it trains endurance, helps to fight excess weight, works out the muscles of the arms and abdomen. Mandatory part of the crossfit training for beginners. It is also practiced by experienced athletes.
Deadlift
This exercise is also included in the beginner's complex. It is carried out under the guidance of a coach, because deviation from the technique can lead to serious back injuries. It is aimed at working out the muscles of the legs, back, buttocks. Once a novice athlete has mastered deadlift, you can take on the jerks and pushes of the bar.
Squats, pull-ups, push-ups
These basic gymnastic exercises are considered basic in crossfit. Pull-ups and push-ups mean performing with its own weight. As for squats, at first weights are not needed. In the future, can be performed with a barbell or weight.
Rope jumping
Provides excellent cardio loading. Exercise trains endurance, utilizes leg muscles and abs. Mandatory included in the program for beginners.
Bench press
To complete the exercise, you need a barbell. At the beginning, it can be performed with an empty signature stamp. The exercise works on the calf muscles, hips, buttocks, biceps and triceps.
Strap
A static exercise that loads the abdominal muscles well. Included in the training complex for beginners and experienced athletes.
Sit-ups
This exercise involves lifting the body from a prone position. It is aimed at the study of the abdominal muscles.
Mahi Giray
Kettlebell is one of the main shells in crossfit. With such a burden, you can perform various exercises, in particular swing. If we talk about beginners, then the program, as a rule, includes masses of weights. Involves the muscles of the legs, buttocks, cortex, back, arms and shoulders.
Cardio load
Crossfit training for beginner men and women must include cardio exercises. In addition to jumping rope, in training you can include running, exercises on a rowing machine.
Crossfit exercise package
The crossfit training program for beginners is aimed at combining basic exercises into complexes called WOD (work out of the day, which means “workout of the day” in English). Such a complex consists of exercises that need to be performed for a time or a certain number of times in a circle. It is built on such a principle that the trainee can develop his stamina, improve strength indicators and work out a separate muscle group in each lesson.
Beginners are advised to train according to the developed programs, improvisation in this matter can result in injuries and body wear. The number of workouts per week should not exceed 2-3 times. In a few months it will be possible to enter the regime and proceed to more serious loads. Too intense classes will have to abstain.
Training program for a month
The program is divided into weeks with 2-3 workouts and 4-5 days to recover. The training complex is suitable for those who:
- For a long time I did not load my body with intense loads and needs a certain period for adaptation.
- Has the opportunity to visit the gym, where there is all the necessary equipment for full training.
Week 1
Crossfit training for beginners for a week implies familiarity with doing exercises in a circle.
Day 1. Such training for beginners is aimed at gradually adapting to the loads. Consists of 4 exercises that are performed in a circle:
- jumping rope - 30 reps;
- burpee - 5 repetitions;
- squats without weights - 10 repetitions;
- sit-ups - 10-15 reps.
In total, you need to complete 5 laps. You can complete the workout by completing the bar (2 times for 30 seconds).
Day 2. Recovery.
Day 3. The second round crossfit training for beginners in the gym involves getting to know the equipment in the form of a barbell. For deadlift, you can use an empty bar. The complex also includes jumping on a pedestal. Exercises:
- deadlift - 5 reps (in the third round, you can throw pancakes weighing 2.5-5 kg on the bar);
- jumping on the pedestal with both legs - 10 repetitions;
- lifting legs in the hang - 8 reps;
- lunges (10 times on each leg).
All you need to do 4 laps.
Day 4. Recovery.
Day 5. This time the training will last 18 minutes:
- pull-ups on the horizontal bar - to failure;
- push-ups from the floor - 10 repetitions;
- empty bar squats - 12 reps.
Run 4 laps. At the end of the rack in the bar (2 times in 1 minute).
Day 6 and 7. Recovery, stretching.
Week 2
The second week is practically no different from the first. At this stage, you should begin to master the technique of performing exercises with weights.
Day 1. Within 8 minutes you will have to perform:
- front squats - 7 reps;
- pull-ups - 7 repetitions.
Then you need to do two more exercises. This time they were given 9 minutes:
- deadlift (40-50% by weight);
- cardio on a skipping rope (30 reps).
Day 2. Recovery.
Day 3. This time, the duration of the training will be 21 minutes:
- burpee - 9 repetitions;
- Squats - 9 reps
- push-ups - 9 repetitions;
- sit-ups - 9 reps.
Cardio on a rope - 40 times. At the end - the bar (3 sets of 50 seconds). Rest is given 20 seconds.
Day 4. Recovery.
Day 5. Training loads the muscles of the legs. In 10 minutes you need to perform 7 squats (after each minute you need to add 50-60% of the weight). Then you need to complete 4 circles of 3 exercises:
- mahi kettlebell - 10 repetitions;
- jumping onto the pedestal - 8 reps;
- throws a medball into the wall - 6 reps.
After the entire complex is completed, 3 approaches of the bar follow (45 seconds each).
Week 3
From this week, an increase in load is allowed. At this stage, you will also have to master the technique of performing basic exercises.
Day 1. The number of repetitions is reduced by 7 times at the beginning of each minute. At the beginning of the 1st minute, swungs are performed - rest, at the beginning of the second - jumps - rest, at the beginning of 3 - leg lift - rest, at the beginning of the fourth - the complex is repeated. In total, you need to complete 3 circles.
- bench presses - 7 repetitions;
- jumping onto a pedestal - 7 repetitions;
- lifting legs in a hanging position - 7 repetitions.
After the entire cycle is completed, jump rope (100 repetitions) and (sit-ups) 50 repetitions follow.
Day 2. Recovery.
Day 3. This complex consists of basic exercises (10 minutes):
- deadlift - 10 repetitions;
- lunges (10 repetitions per leg).
Then follows 3 circles of:
- pull-ups - to failure;
- Squats - 15 reps
- sit-ups - 20 reps.
When the complex is completed, the bar is executed (3 sets of 1 minute, a break of 20 seconds).
Day 4. Recovery.
Day 5. Five laps for a while:
- running - a distance of 400 meters;
- mahi kettlebell - 20 repetitions;
- pull-ups - to failure.
After all rounds - the bar (3 sets of 1 minute, rest 20 seconds).
Day 6 and 7. Recovery, stretching
Week 4
The last week of the first month of training also involves performing exercises for beginners, but this time the classes will last longer than usual.
Day 1. The duration of the training is 25 minutes. The first 5 minutes you need to work on a rowing machine. The following are:
- burpee - 10 repetitions;
- shvungi - 5 repetitions;
- deadlift - 12 reps;
- lifting legs in the hang - 10 repetitions.
When the cycle is over, 4 sets of 1-minute plank should be followed, rest for 20 seconds.
Day 2. Recovery
Day 3. First comes 4 laps of the following exercises:
- shvungi - 20 repetitions;
- jumping onto a pedestal - 15 reps;
- sit-ups - 10 repetitions.
Then you need to complete a circle of exercises for a while. The entire complex is given 10 minutes:
- pull-ups - to failure;
- lunges with dumbbells - 10 repetitions on each leg.
Day 4. Recovery.
Day 5. This training will be the most intense and difficult. Its duration will be 1 hour. Consists of the following exercises:
- running - 1.2 km;
- pull-ups - to failure;
- push-ups - 15-20 reps;
- Squats - 30 reps.
Day 6 and 7. Recovery, stretching
Crossfit workouts for beginners at home: equipment
If you can’t attend the crossfit gym, you can practice training at home. In addition to free space, you will need:
- mat for fitness;
- weighting materials, dumbbells and a weight will be suitable as weights;
- crossbar;
- jump rope.
Exercising at home is not always convenient. In the warmer months, you can engage in the fresh air. In this case, you need to choose a sports ground, where there is:
- horizontal bar;
- bars;
- bench for a press;
- jumping surface (alternative to pedestal);
- track for running.
What exercises can be included in home workouts
Workouts at home can consist of exercises that are performed with weights and with your weight. Crossfit training program for beginner girls and guys at home has the same principle as training in the gym. Crossfit at home should consist of the following exercises:
- burpee;
- push ups;
- Squats
- lunges;
- sit-ups;
- Mahi Kettlebell;
- jumping rope.
If the training will be carried out on the street, the complex can include running, pull-ups on the horizontal bar, push-ups on the uneven bars, jumping onto an elevated surface, running on the steps.
CrossFit for beginners: home workout program
You can start training at home with a complex called Cindy. A lesson involves performing the maximum number of laps in 20 minutes. Comprises:
- push ups - 10 repetitions;
- pull-ups - 5 reps;
- Squats - 15 reps
- jumping rope - 1 minute.
All exercises must be performed without rest. Between circles you need to maintain an interval of 3 minutes.
A second workout can be done every other day. This time, WOD will consist of the following exercises:
- push-ups - 10 repetitions;
- mahi kettlebell - 15 repetitions;
- lunges (10 times on each leg) - 15 repetitions.
The exercises are given 20 minutes. During this time, you need to complete as many rounds as possible. Another version of the crossfit training program for beginner women and men involves performing all of these exercises within 1 minute (5 laps). Rest between rounds - 3 minutes.