Crossfit moves might scare the hell out of you if you are a beginner. It’s all about tense exercises and speed. However, Crossfit workouts for beginners at home include well-known exercises such as squats, box jumps, push-ups, and more.
These exercises benefit your body; you will be fit for life. Below are the types of easy and common Crossfit for beginners that you may consider. You are new and confused about Crossfit; this article will give you the finer details.
What Are Crossfit Workouts For Beginners At Home
Crossfit exercises came into light in the mid-1990s. The exercises were introduced and developed by a trainer, Greg Glassman. Importantly; Crossfit moves aim to strengthen your body so that you can easily balance and move it flexibly.
Young and elders can do these exercises. This is because they consist of movements that are done daily by an abled body. However, you will be doing movements with endurance and intensity.
You can combine various exercises to come up with a routine. For instance, you can combine squats with box jumps. Hence you won’t be doing any alien exercises.
But you might need to know the Crossfit types of workouts and terminology. Below are the Crossfit workouts types that can keep you going as a newbie. They are also known as the Crossfit Workout Of the Day (WOD)
AMRAP stands for As Many Rounds As Possible. This means that you must finish doing an exercise within a specified time for several times. For example, you can do 10 air squats jump and eight deadlifts, all in 12 minutes. However, you can repeat these exercises as many times as you can within 12 minutes.
This stands for Every Minute On the Minute. As such you can exercise using a set time. Equally important, you may be renewing your exercise reps every minute though it is not necessary. This type of workout is to figure out the ability to recover. For instance, you can do a clean and jerk workout for about 10 minutes. Moreso, make sure that you do it three times in a minute.
RFT stands for Rounds For Time. This means that you will be doing exercises as fast as you can. One round may consist of a mixture of pull up, pushups and squats. For instance, you may do 5 pull-ups, 10 push-ups followed by 15 squats. This will be an example of one round. If you are to do 5 RFT, it means that you will do your chosen exercises for five rounds. As a result, doing exercises at a fast pace makes your muscles endure.
There are many types of WODs terminology that you must know as a beginner. Tabata, ladder and chipper are some of the WOD in addition to the ones discussed above. Therefore, knowing these terms can help you while doing Crossfit training.
Examples of Crossfit Workouts For Beginners At Home
As you do your workout at home, the availability of space can limit you. This is because most Crossfit movements need space. Below are easy Crossfit moves that you can do at the comfort of your home.
This exercise requires the power to lift up something heavy from the floor using your hands. You can use a barbell to do the exercise. In addition, deadlift comes in multiple variations. For example, some of them are conventional, dumbbell, back, single-leg, and many others. Most importantly, doing any deadlift variations requires your body to be steady.
When doing deadlift variation, you must start by placing the barbell on the ground. You must do it properly to avoid any injuries. For instance, when lifting up the barbell, bend your back and your knees properly. Make sure that your back is not forming a hunchback. Therefore your back must be level as you pick up the barbell to avoid injuries.
You should put back the barbell on the ground carefully without dropping it. Dropping the barbell is not healthy for your body.
Deadlift exercise builds your muscles. It also strengthens your abs and shoulders. Your body gets trained to balance and be stable when picking things from the floor. These are the things that happen on a daily basis. For example, we bend ourselves almost every day to pick something or to tie shoelaces.
This is a common exercise that can be done by anyone. You can easily do it at home. The squat exercise has a lot of variations. You can even spice it up and mix it with other exercises such as pull-ups, barbel lifting to make it more intense. Some intense Crossfit squats include air squats, front squat, and overhead squat.
Basic squats require you to stand unaided on your feet. You have to maintain your chest up as you lower down your thighs. Dropping thighs must be done properly to avoid health issues in the long run. Therefore make sure that your thighs go beyond being parallel.
This exercise can be useful in shedding off some kilos. It can help you burn the stomach and waist fat. Squats strengthen your hamstrings and knee joints.
Workouts Named After Heroes
Crossfit exercises have various names. Some names came from heroes. The exercises are not complicated and you might know them as a beginner. But you might not know the names. Below are the exercises;
This exercise was named after the former US Air Force Staff Seargent Timothy Davis. Davis died in Afghanistan. The exercise involves the use of a barbell. For example; you can do five rounds of 6 push jerks, 9 hang power cleans, and 12 deadlifts. If you can manage to keep the barbell higher you can boost your muscle strength.
Murph is one of the common movements in Crossfit. This exercise got its name from a hero Michael Murphy who died in 2005 in Afghanistan. You might need a pull-up bar to do this exercise. Murph exercise involves but not limited to 20 rounds of a certain number of squats, pull-ups, and push-ups. Your body benefits from strengthened cardiovascular, arms, legs, back and shoulders.
Workouts Named After Women
Some of the WODs have female names such as Linda, Angie, Mary, Cindy, and more.
This is a workout that was given a female name. It is an intense exercise that involves using a barbell. The Linda workout moves decreases as you countdown to finish the round of movements. You will be exercising against the set time doing squats, bench press, and deadlift. For instance, start by doing a round of 15 movements then reduce the number of movements until you get to zero.
This exercise includes simple and common exercises. Some of the examples are sit-ups, squats, pull-ups, and push-ups. You can do more push-ups, squats, and sit-ups. Therefore, you are at least recommended to do 100 reps of these exercises. That is each exercise must be repeated 100 times. Equally important; you have to do reps in less than 20 minutes. Additionally, as a beginner, you may reduce the number of reps. This exercise is good for cardiovascular healthiness and body physique.
In conclusion, there are many intense Crossfit workouts that you can do as a beginner. A combination of squats, sit-ups, and pull-ups can give you that Crossfit body you have been longing for.
Share your experience of Crossfit at-home workouts. Share your sweat moments and progress about your workouts.