CrossFit has become a popular fitness program for people of all ages and fitness levels. It combines various exercises and movements that target different areas of your body, making it an effective way to build strength, endurance, and overall fitness. If you’re a beginner, getting started with CrossFit can be intimidating, but don’t worry! We’ve got you covered with ten CrossFit workouts that will help you crush your goals.
1. Air Squats
Air squats are a great exercise for beginners as they help you build strength in your legs and core. To do an air squat, stand with your feet shoulder-width apart, your toes pointing slightly outwards. Bend your knees and lower your hips as if you’re sitting in a chair. Make sure your knees don’t go over your toes. Keep your chest up and your back straight. Push through your heels to stand back up.
2. Push-Ups
Push-ups are a classic exercise that targets your chest, triceps, and shoulders. To do a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position.
3. Burpees
Burpees are a full-body exercise that will get your heart rate up and help you build endurance. To do a burpee, start in a standing position. Drop down to a squat position and kick your feet back into a plank position. Do a push-up, then jump your feet back to your hands and stand up.
4. Box Jumps
Box jumps are a great way to build explosive power in your legs. To do a box jump, stand in front of a box or step. Jump onto the box or step and land with both feet. Step back down and repeat.
5. Wall Balls
Wall balls are a great way to build strength in your legs, core, and upper body. To do a wall ball, stand with your feet shoulder-width apart and hold a medicine ball at your chest. Squat down and then stand up, throwing the ball up to a target on the wall. Catch the ball as it comes back down and repeat.
6. Kettlebell Swings
Kettlebell swings are a great way to work your glutes, hamstrings, and lower back. To do a kettlebell swing, stand with your feet shoulder-width apart and hold a kettlebell with both hands. Swing the kettlebell back between your legs, then swing it forward and up to shoulder height. Let the kettlebell swing back down between your legs and repeat.
7. Sit-Ups
Sit-ups are a classic exercise that targets your abs. To do a sit-up, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your upper body off the ground, then lower it back down.
8. Deadlifts
Deadlifts are a great way to build strength in your legs and lower back. To do a deadlift, stand with your feet shoulder-width apart and your toes pointing forward. Bend down and grab a barbell with both hands, keeping your back straight. Stand up, keeping the barbell close to your shins.
9. Pull-Ups
Pull-ups are a great way to work your back and biceps. If you can’t do a full pull-up yet, try doing assisted pull-ups with a band or machine. To do a pull-up, hang from a bar with your hands shoulder-width apart. Pull your body up until your chin is over the bar, then lower yourself back down.
10. Rowing
Rowing is a great way to get your heart rate up and work your upper body. If you don’t have access to a rowing machine, you can also do rowing exercises with resistance bands. To do rowing, sit on a rowing machine with your feet strapped in. Grab the handle with both hands and pull it towards your chest, then push it back out.
In conclusion, these ten CrossFit workouts are perfect for beginners who want to build strength, endurance, and overall fitness. Remember to start with light weights and work your way up gradually. Don’t forget to warm up and stretch before and after your workout to prevent injuries. With consistency and dedication, you’ll be crushing your CrossFit goals in no time!
