Here are the Basic CrossFit Techniques and workouts for Beginners. Are you beginner or about to start CrossFit? If you are new to CrossFit, or perhaps even new to working out, then there is no need to worry because when you start such workouts can work for you regardless of your fitness level.
What is CrossFit?
CrossFit is recognized as one of the fastest growing methods of high-intensity functional training. According to the official CrossFit website: www.crossfit.com.
CrossFit is a training method used by police academies, military units, martial artists, and other professional athletes around the world.
This method of training is extremely popular and you will offer this type of training program to more and more health clubs in the near future.
It is also possible to set up your own home gym and demonstrate your own CrossFit training system. You just need enough space. If you are planning to build a workout room in your basement, now you finally have a wonderful excuse to start.
The CrossFit training program is designed to be a comprehensive program that can be personalized. Programs can be tailored to cater to seniors, people with heart issues, and the training of award fighters for their next cage fight!
The basis of the program remains the same. This is the degree level that participants change to fit. Many Crossfit gyms are now offering programs for children. These classes have a low teacher to student ratio, typically classes start with just 3 or 4 children. These classes are growing in popularity especially for parents who are already involved in CrossFit. It just makes sense to include their children as well.
A CrossFit workout involves functional training where you are learning to move your entire body. It is very common to see participants easily jumping on high boxes!
Things you may not know about CrossFit
- CrossFit workouts can be done easily by people of all ages. Only people with a history of heart attack or stroke need to be cautious while doing it.
- Although CrossFit involves rapid movements, beginners do not need to take rapid steps first. If a person’s capacity is found to be only 45 pounds, they should start at 45 pounds first and then move on to higher weights and more intensive training.
- Since CrossFit is an intense workout, you will need a lot of motivation. Thus, performing CrossFit within a group or in an environment where people cheer on you will motivate you to perform better.
Basic CrossFit Training Techniques
A CrossFit training program may be an intense workout. The good thing about this type of training is that it can be adapted to each person. You will see that children, Olympic athletes, martial artists, housewives and seniors all participate in CrossFit training. The only difference is the intensity level and your training degree. Before you start your training, work on these basic CrossFit techniques:
- In each workout focus on 9 areas
- Basic tips to boost CrossFit level
- 9 movements of CrossFit techniques
In each workout focus on 9 areas
Each workout focuses on the following 9 areas:
- Improvement in heart and respiratory endurance
- Increasing stamina
- Increasing strength
- Improve flexibility
- The balance
By improving all these areas, you will have the ability to perform daily lifestyle tasks more easily. Home carrying heavy shopping bags will not be a problem. It would be easy to play with your grandson. Even yard work and gardening do not seem to be such an effort.
There are two main ways by which you can participate in the CrossFit class. First of all you can find a place providing Crossfit near you. Your second choice is to follow a online CrossFit training program.
CrossFit training is a great way to get a true total body workout. It can be fun to do at home or at your local gym in a class setting, the choice is yours.
Basic tips to boost CrossFit level
Warm up adequately
Warm up is an essential part of any workout. You cannot start working without heating your body. This helps you prepare your muscles for movements during a workout.
CrossFit – being more intense than a regular workout – requires more warmup as the muscles have to prepare for a series of vigorous moves. This will help prevent muscle injury. It is best to reach your CrossFit class in advance and warm up the extra time.
Consult a your physician first
As already mentioned, CrossFit is an accepted form of workout that can be performed by anyone, with very few exceptions. However, people with a history of heart disease are generally advised to avoid intense movements. If you still feel that you can perform well, consult a physician to find out what is best for you.
The standard timetable for CrossFit states that it should be done three times a week, with one day rest in between. But this is a bit much for a beginner.
You have to start slow to help workout according to the needs and capacity of your muscles. Muscles require sufficient time to recover. Building your intensity slowly will ensure that you do not feel tired easily and will help you cope with other movements involved in the process.
Master the techniques
Unlike regular workouts, you cannot just gain weight to demonstrate your ability to do better. CrossFit focuses on techniques rather than lifting weights.
Don’t pay attention to the weights you use, but make sure you master the techniques you are using. Most importantly, a coach is the best person to advise you on the next stage of your workout progress.
Like warming, this step is also necessary. CrossFit allows you to do intense workouts that can cause you to work muscles more intensely. You need to give your muscles enough time to recover.
Muscles take anything between 24 hours to 48 hours to recover naturally. But if you want them to heal as soon as possible, some stretching exercises after the CrossFit session will help you loosen your muscles and reduce the amount of pain you may experience later.
A healthy diet
We all know that diet plays an important role in everything we do. You need sufficient strength and motivation to do the exercises involved in your CrossFit session.
Thus, a nutrient rich diet will help strengthen your brain and muscles as well. There are also a variety of natural workout supplements available that can help other foods that we eat.
9 movements of CrossFit Techniques
Don’t rush to increase the weight, Before you’ve really got your form down pat. Before starting piling plates on the bar, it is better to create good habits and get your technique down at a lower weight.
- Air Squat
- Front Squat
- Overhead Squat
- Sumo-Deadlift High Pull
- Shoulder Press
- Push Press
- Push jerk
- Medicine Ball Clean
READ THIS MORE HERE: 9 Basic Movements of CrossFit for Beginners.