If you're new to CrossFit, you’re probably wondering: first, what does Froning do, and second, how to actually get into the world of WODs, the intensity, the pain and the functional workouts toughest.
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To be honest, it's pretty simple. Put “CrossFit WOD” into Google and pray something easy shows up. CrossFit is mainly known for its tough workouts and high intensity; short training routines performed at a higher heart rate (and usually accompanied by faster breathing).
These workouts are called either WODs (workout of the day, daily workout) or MetCons (metabolic conditioning). The goal is pretty clear: do whatever the workout calls for as fast as possible or do the highest number of reps in a set time period.
If the first thing you thought was “this seems pretty competitive”, you're right.
CrossFit WODs ramp up competitiveness across athletes of all levels: from newcomers just starting CrossFit to experienced pro athletes.
Important things you should know before starting CrossFit
The best way to start your new training journey is to join a gym. You'll get the necessary support on how to begin your new training regimen safely and efficiently.
Technique is the most important virtue and only experienced coaches can scale movements so they fit your level, age, experience, goals, etc. Also, CrossFit incorporates movements and skills from different sports: gymnastics, Olympic lifting, rowing, athletic movements, etc., and we all need someone to teach us these things.
If, for any reason, you can't find a box or a coach, here are some workouts you can do on your own.
1. To start CrossFit, first develop the basics: core strength
Let's say you're new to strength training. Your body is probably not trained to do all kinds of lifts, to carry, push and pull things. It's super important that you develop basic core strength as well as a certain degree of pelvic stability before attempting any famous CrossFit workout. Having more core strength and stability reduces the risk of developing lower back pain or other spine-related injuries.
Here’s a simple routine that will help you develop enough strength to later safely progress to performing movements and more challenging WODs.
5 rounds of:
10 weighted hip thrusters
20 sweeps to each side with a stability ball
45 seconds of plank
2. Add a squat routine to your training plan
The core training mentioned above is a good complement to a training routine that includes the king of all exercises: the squat. The squat is the most important muscle-building exercise, as well as the foundation for many types of activities and sports. This compound exercise will help you develop full-body strength, stability and flexibility, and basically everything you need before starting to practice CrossFit.
Keep in mind that squatting is a skill. It's not so much about how much weight you lift, but how you lift it. Your torso should be upright while your hips should break parallel.
A simple squat training plan for beginners would be:
Part 1: Find a heavy 3RM squat with good technique.
Part 2: Rest 5 minutes and do 4 rounds of:
5 air squat jumps
20 air squats
When air squats start to feel very easy, grab a kettlebell and do goblet squats, holding the kettlebell in front of your chest.
The best WODs to start with CrossFit
You don't need to only do the core and squat routines. There are many beginner-friendly workouts you can include in your routine. Just make sure you're not overdoing it: 3 MetCons per week are more than enough.
3. Annie
Annie is a WOD consisting of 2 movements: sit-ups and double-unders. If you haven't mastered double-unders yet, do single-unders. Although the WOD seems simple, 150 sit-ups are a real challenge.
As fast as possible:
Rounds of 50-40-30-20 and 10 reps of:
Double-unders
Sit-ups
You can also look for a plus and weight your rope... but we don't recommend that for starting out.
4. Death by burpees
As the name suggests, this workout will take you to your limit. Basically it's about doing burpees for as long as possible.
Min 1: 1 burpee
Min 2: 2 burpees
Min 3: 3 burpees
…Min 23: 23 burpees
Continue in this order until you can no longer complete as many burpees as the minute on the clock requires.
5. Cindy
Cindy is one of the most well-known workouts. It's just 3 rounds of pull-ups, push-ups and air squats.
AMRAP (as many reps as possible) means as many repetitions as possible. So in 20 minutes try to complete as many rounds as you can of:
Cindy
5 pull-ups
10 push-ups
15 air squats
Time cap: 20 minutes
You can swap pull-ups for ring rows or bent-over rows, and do push-ups assisted by the wall instead of doing them standard.
Cindy for beginners:
5 rows
10 wall-assisted push-ups
15 squats
6. Helen
Besides kettlebell swings and pull-ups, Helen includes running. You can row or use the bike instead of running. Just make sure to sweat a little.
Helen
400m run
21 kettlebell swings
12 pull-ups
7. Tabata of something
Tabata is a simple and well-known training routine, which increases intensity and progressively trains your body for other metabolic conditioning routines.
Choose an exercise and do 8 sets of: 20 seconds working, 10 seconds resting.
For example, if you choose kettlebell swings, do as many swings as you can in the first 20 seconds. Rest 10 seconds. Repeat the set 7 more times.
8. Pick an exercise and pair it with burpees
If you want to challenge yourself and train your body for CrossFit, do burpees combined with other resistance exercises.
A very simple workout could be:
21-15-9
Thrusters
Burpees
The best workouts are really the simplest. When you start CrossFit, set mastering the basics as your primary goal. Once you have the basics, try to learn the more advanced movements. Focus on technique and movement. Ask yourself: am I doing it perfectly?
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