CrossFit Exercises

CrossFit Exercises

CrossFit Exercises

If you’ve spent a lot of time in the gym or hung out with any fitness fanatics, you’ve probably heard a lot about CrossFit.

And after hearing of things they do you probably were like me and intimidated to give it a try. There’s a certain level of intensity or ‘craziness’ to CrossFit exercises that makes them pretty scary to beginners.

I understand feeling intimidated – I was once a beginner myself and there are still exercises today that make me laugh because they are so challenging simply because my muscles aren’t used to that variation. But the only way to make significant improvements in your workout is to push yourself into uncomfortable zones. And CrossFit offers the perfect opportunity for workout growth!

I’m going to help you out a bit and offer 5 ‘beginner’ CrossFit exercise routines. If you’re a total beginner to the world of fitness, I suggest giving yourself a few weeks of more typical workout methods before attempting these.

What Exactly is CrossFit?

The philosophy of CrossFit is based on the idea that the most effective exercises are ones that incorporate your multiple muscle groups across your entire body. There’s no isolation in CrossFit workouts. Instead, there’s an attempt to mimic more natural, full-body movements in order to better condition your body overall.

Not surprisingly, CrossFit exercises are used for police training, in military workouts, and by professional athletes looking to improve their overall strength, coordination, and agility. My experience as a personal trainer has taught me that CrossFit exercises are a great addition to the average workout, and they increase gains in an entirely new way.

5 CrossFit Workouts for Killer Results

Here they are, 5 intense CrossFit exercise routines to boost your physical performance and get you seeing amazing results! Each routine can be completed in under 20 minutes, which makes them the ideal addition to your current fitness program.

CrossFit Workout #1 – Up & Down

  • 5 minutes of running on a treadmill
  • Superset (alternate between): 3 sets of pull-ups & 3 sets of push-ups to failure
  • 3 sets of bodyweight squats

CrossFit Workout #2 – Lift Big

  • 5 minutes on a stationary bike
  • Superset: 3 sets of barbell deadlift & 3 sets of barbell bench press
  • 5 minutes of walking lunges with dumbbell shoulder press

CrossFit Workout #3 – Swing & Jump

  • 5 minutes of running on a treadmill
  • Superset: 3 sets of kettlebell swings & 3 sets of box jumps
  • 5 minutes of burpees

CrossFit Workout #4 – Power Core

  • 5 minutes of walking lunges
  • Superset: 4 sets of crunches on stability ball & 4 sets of kettlebell swings
  • 3 minutes of bodyweight squats
  • 3 minutes of hanging leg raises

CrossFit Workout #5 – Turn It Up

  • 3 minutes of running on a treadmill
  • 2 minutes of burpees
  • Superset: 2 sets of barbell deadlift & 2 sets of power clean with barbell
  • 3 minutes of jump rope
  • Superset: 2 sets of pull-ups & 2 sets of push-ups
  • 3 minutes of kettlebell swings
  • 2 minutes of jumping jacks

CrossFit Exercises – Maximizing Your Gains

To get the most gains from these CrossFit exercises and workouts, I recommend a few dietary strategies as well.

First, you can totally enhance your pre-workout energy with a top-of-the-line energy booster. Over the years, I’ve had the chance to try out a few products and I can tell you what works! For some of my top picks, see my article on Instant Energy Boosters here.

You also need to feed your muscles after any hard workout. Protein is a key component of lean muscle growth, so to improve your muscle recovery, check out my article on Best Post Workout Protein here. Trust me, you’ll see some major gains!

Have any questions or feedback about CrossFit Exercises? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


2 Comments

  1. Would you tell people to still take a protein supplement even if they are trying to lose weight? Like I’m trying to lose about 30 lbs of body fat, at least. So would you still request that I did like a protein shake?

    Reply
    • Hi Nicole, you bet. Protein smoothies are a great snack to help fight cravings and also help nourish your muscles with the amino acids they need to recover from exercise. More lean muscle means higher metabolism and thus this will help in weight loss.

      Reply

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