CrossFit for beginners - beginner training program

CrossFit is a sports discipline developed by spouses Greg Glassman and Lauren Jenai. The technique combines aerobic and power loads with a high intensity of classes. Exercises are borrowed from different sports areas: powerlifting, athletics, swimming, plyometrics, gymnastics, game disciplines, body weight training, weight-lifting.

The creators characterize crossfit training as quick-change functional movements performed with maximum intensity.

CrossFit for beginners - beginner training program
The main objectives of the classes are to increase cardiac, respiratory, muscle endurance, the development of speed and strength characteristics, improved spinal flexibility, coordination of movements and body balance.

In other words, crossfit is a methodology for the comprehensive, comprehensive development of an athlete.

Rules for constructing a training

Like all sports disciplines, crossfit is based on certain principles, which are not recommended to be neglected. Otherwise, it may adversely affect the safety and effectiveness of classes.

  • Exercises are performed one after another, without pauses. Beginners are allowed to take easy breaks for 10-15 seconds.

  • The base load is comprised of multi-joint exercises that comprehensively load the body.
  • Recommended mode: for beginners - 3 workouts per week, prepared - 3 through 1.
  • In one round, different types of training should be combined: aerobic and anaerobic.
  • It is advisable to make the next lesson as unlike the previous one.
  • Training does not have a clear specialization, the main task is the development of general functionality.

  • In order to prevent rapid muscle failure, alternate exercises for the same muscle group.
  • Each lesson begins with a warm-up: warming up the body and slightly stretching the ligaments and tendons.

During the round, the athlete must monitor his condition. If dizziness, pain in the heart, joints, as well as in violation of coordination, it is necessary to immediately stop the training and allow the body to recover. Otherwise, the risk of personal injury increases.


CrossFit combines multidirectional physical activity: power and aerobic. Therefore, the first thing athletes need to pay attention to is endurance development.

It is necessary to prepare the cardiac, respiratory and muscular systems for various effects within a short period of time (as a rule, training lasts no more than 1 hour). For this, athletes are advised to conduct periodic high-speed exercises (running, skiing, cycling, etc.) that contribute to the development of resistance to stress.

A gradual increase in endurance should take place simultaneously with the development of the technique of exercises, in particular, athletics. It is power loads that are most traumatic, therefore, the correct execution of movements is the key to safety and effectiveness of training.

Certified crossfit trainers help you master the basic elements. If the athlete is engaged on his own, he should thoroughly work out the technique of strength exercises. The best practice for this is with an empty bar and Smith's simulator.

As a supplement, it is recommended to learn exercises with your own weight: pull-ups, strength release, push-ups on parallel bars, work on gymnastic rings and a suspended rope, push-ups from the floor, etc. Such loads strengthen ligaments and tendons, as well as develop joint mobility.

Classes on gymnastic apparatuses are worked out by small stabilizer muscles, which are responsible for keeping the body under load. As a result, the athlete gets the opportunity to perform more repetitions in the approach.

Home training

If you do not have time to attend a specialized fitness room, you can do crossfit at home.

One of the best comprehensive exercises for beginners is the burp. The element allows you to use large muscle groups and load the heart well. In addition, the burpee does not require additional shells and a large space for execution, which means it is suitable for homework. Technique:

  1. We get up evenly, put our feet close to each other, straighten our shoulders and freely lower our hands along the body.
  2. Squat with a sharp movement and lean forward slightly.

    Squatting, we put our palms on the floor.

  3. We transfer the weight of the body to the hands and "throw" the legs back, thereby assuming the "lying position" position.
  4. Keeping the body and legs in one line, we perform a deep push-up. We try to touch the chest with the floor.
  5. With a sharp leap, we pull our knees up to our stomach and squat again.

  6. Powerfully push off your legs and jump vertically. At the same time, we pull our hands to the ceiling.

CrossFit for beginners - beginner training program
Take 8-10 burpies at a fast pace, following the technique. Then rest for 1 minute and repeat the set. Follow 4-5 sets.

For those who are easy to bear, a complicated training program is presented below:

  1. We take a rope and jump for 5 minutes. We periodically speed up the movement of the projectile by 15-20 seconds, then return to the usual pace.
  2. We get up exactly, hands freely lower on the sides. Sharply squat to the right angle in the knee joints. With a powerful push, we jump up and perform clap of hands over our heads.

    Repeat 15-20 times.

  3. We go down to the lying position, bring the feet together, the body is pulled in a straight line. The palms are placed slightly wider than the shoulder joints and slightly higher. With a breath, lower the chest to the floor. We exhale powerfully, push off and “toss” the body so that the hands come off the floor.

    Perform 15-20 reps.

  4. We select a low platform (stool, drawer, ottoman, etc.). The height of the improvised "projectile" should be at least 40 cm. We get up sideways and perform energetic jumping left and right.

    We do 10 jumps in each direction.

  5. We take our hands on the horizontal bar and hang freely. With a sharp jerk, we tighten the chest to the crossbar, then quickly lower ourselves. For beginners, pull-ups can be done with a slight push of the socks off the floor or with the help of a long rubber expander. Perform 15-20 reps.

Presented training for beginners helps to strengthen the main muscle groups and prepare the athlete for more serious loads. It should be done at least three times a week. Rest between approaches is selected individually in each case, but the less the better. Between training days, you need to take a daily break to restore muscle.

Workout of the Day

WOD is a training task for the day.

Since one of the fundamental principles of CrossFit is diversity, each lesson has its own plan. Let's look at the most popular examples of WODs:

  • As fast as possible (AFAP) , an approximate translation: "as fast as possible." That is, the athlete performs the exercises at the maximum pace. The number of circles and repetitions is set initially. The task is to complete the cycle in the least amount of time.

  • As many round as possible (AMRAP) or "more rounds." The athlete is given a time interval and exercises are given. He must perform the maximum number of cycles for the indicated period of time.
  • Every minute of the minute (EMOM) or "per-minute task." The athlete performs an exercise, but not more than 60 seconds.

    At the beginning of the next minute, he proceeds to the next training element.

  • As many reps as possible (AMREPS) or "more reps." This type of WOD training involves performing the maximum number of repetitions in the allotted time in one exercise.
  • TABATA . Interval training, consisting of 8 different exercises.

    The duration of each tabata element is 20 seconds, the rest between sets is 10 seconds. The intensity of the session is the maximum possible.

  • Death by reps ("death by repetition"), Death by weight ("death by weight"). In the first case, the athlete increases the number of repetitions in each approach, in the second - on the contrary, increases the weight of the projectile. Exercise is usually one per round.

Crossfit for beginners should be primarily sparing. The body of a beginner needs to be prepared for intense stress. Otherwise, the risk of injury or overtraining increases.

We offer an example of a WOD-program aimed at strengthening the upper and lower limbs - Half Cindy ("Half Cindy"):

  • pull-ups on the horizontal bar - 5 times;
  • push-ups from the floor - 10 times;
  • squats to a right angle in the knees - 15 times.

Three exercises make up one round.

This cross-fit program for beginners is carried out according to the AMRAP principle (see above) for 10 minutes.That is, the athlete must make the maximum number of rounds for a given period of time. Before the start of the lesson, it is recommended to stretch the body by jumping rope.

Adaptation program for beginners

The crossfit training plan presented below is intended for the gradual strengthening of muscles and ligaments. Such training is suitable for people who have never been involved in intense sports and have an initial level of training.

Week 1

The first trainings are carried out with one’s own body weight or with minimal weights:

  • Lesson 1 (5 circles): jump rope - 30, bear - 5, squats without weight - 10, twisting on a press while lying down - 10.
  • Lesson 2 (3 circles): deadlift - 5, jumping on a plio-box - 10, lifting legs in a hang on a horizontal bar - 8, alternating lunges - 20.
  • Session 3 (15 minutes): pull-ups - 5, push-ups from the floor - 10, squats without weight - 15.

Week 2

A bit increase the load in free weights:

  • Lesson 1 (15 minutes): squats with a barbell - 7, pull-ups - 7, stand I’m deadlift - 10, jumping to plio-boxing - 15.
  • Lesson 2 (20 minutes): burpie - 10, push-ups from the bench - 10, squats without weight - 10, jumping rope - 20, twisting on press - 15.

  • Session 3 (15 minutes): front squats - 8, bench press in Smith - 10, jumps on the plio-box - 8, push-ups with cotton - 8.

Week 3

We increase the load in exercises with free weight up to 45-50% of the maximum:

  • Lesson 1 (3 circles): bench press - 7, jumping on the plio -box - 7, pull-ups - 7, jump rope - 100, twisting on the floor - 30.
  • Lesson 2 (15 minutes): T-bar thrust - 10, alternating pads - 20, traction of the upper block - 15, squats without weight - 20, twisting in the Roman chair - 15.
  • Lesson 3 (4 circles): running - 1 km (possible on the electronic track), bench press - 20, alternating lunges - 30, bar - 60 seconds.

Week 4

We increase the load in strength exercises to 75-80% of the maximum.

We perform aerobic elements as intensively as possible:

  • Lesson 1 (25 minutes): rowing machine - 30, burpie - 10, bench press - 10, jumping out of a deep squat - 15, deadlift - 12, bar - 60 seconds.
  • Session 2 (5 circles): bench press schwung - 15, jumps on the plio-box - 15, pull-ups - 15, lunges with weights - 20, twisting on the floor - 20.
  • Lesson 3 (2 circles): running - 2 km (possible on the track), pull-ups - to failure, squats without weight - 50, push-ups from the floor - 30, twisting in a Roman chair with a weight on the chest - 20.

Between rounds, rest until breathing is fully restored. During the adaptation period, you can not greatly overload the heart.

Separate training days from each other by daily breaks. Do not forget to eat well.

Criticism and contraindications

One of the main problems of CrossFit is the inability to build a professional sports career.That is, the athlete receives a total load on the whole body. There is no emphasis on muscle growth or serious heart strengthening.

In other words, pumping up large muscle volumes or becoming a professional runner using crossfit will not work. The maximum that you can count on is an amateur level of physical fitness, a slender physique, and lack of subcutaneous fat.

Some critics claim that crossfit can contribute to the development of rhabdomyolysis (destruction of muscle tissue cells). The main cause of the disease is prolonged physical activity at the limit of possibilities.

A case has been recorded when, after a crossfit training, the athlete developed this syndrome.

As a result of the trial, the victim was able to sue the coach $ 300,000. We note that science does not deny the relationship between cross-training and the development of symptoms of rhabdomyolysis, but to call this discipline the main cause of the disease is also incorrect.

The third disadvantage of CrossFit is increased injury risk. During training, athletes use exercises borrowed from various disciplines. Part of the professional sports community believes that such combinations can cause many injuries, especially for beginners.

For example, it is highly discouraged to perform power squats and plyometric loads on the same day, as this can lead to stretching or rupture of the Achilles tendon. According to experts, only trained athletes with experience should deal with crossfit.

In addition to all the above, the discipline in question has a large list of medical contraindications, among them:

  • diseases of the cardiovascular, respiratory, nervous systems;
  • period after operations;
  • infectious diseases;
  • disorders of the vestibular apparatus;
  • injuries of the musculoskeletal system.

Therefore, before embarking on crossfit training, we recommend that you undergo a full medical examination.



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