A Beginner’s Guide to CrossFit – Including CrossFit Exercises and Routines 

A Beginner’s Guide to CrossFit – Including CrossFit Exercises and Routines 

Now, before I say anything else, I want to make one thing crystal clear:

CrossFit can and will help you lose weight.

When performed correctly and coupled with a nutritious diet, CrossFit will help shrink those love handles faster than almost any other fitness program!

But as a beginner, there is a learning curve to CrossFit. You must familiarize yourself with the movements, scale them to your fitness level, and become comfortable with the intensity. It’s a challenge, but it’s one worth pursuing.

In this comprehensive CrossFit guide for beginners, I will cover everything you should know about CrossFit – let’s start!

  1. What on earth is Crossfit?!
  2. Is Crossfit harmful?
  3. Who should try CrossFit and who should stay away
  4. What to expect in a CrossFit class?
  5. Different CrossFit Workouts
  6. How to choose a good CrossFit gym
  7. Should you train at home or at a CrossFit gym?
  8. CrossFit workouts you can do at home

What Is CrossFit?

CrossFit is labeled as ‘functional fitness’ because it trains high-intense movements that simulate everyday activities. The philosophy is to encourage people of all fitness levels to become stronger, faster, and fitter in a competitive yet fun atmosphere.

Since CrossFit is deemed as functional training, it also helps athletes from other sports become better at their craft. These can range from competitive martial artists looking to become more injury-resilient to gymnasts looking to increase their power, explosiveness, and core stability. However, it’s not a specialized program that will improve one aspect of a particular sport.

Each workout tests a different facet of fitness. Some days you’ll use interval training to increase conditioning, while others, you’ll do the heavy lifting to increase power and strength. The goal is to create a body that can do it all!

Is CrossFit Dangerous?

Unfortunately, CrossFit in pop culture gets a bad rap.

You see it online all the time, whether on an Instagram story or a youtube compilation: CrossFitters performing conventional exercises like the pull-up or deadlift with atrocious form. And yes, it makes me cringe too.

But that shouldn’t be your experience with CrossFit, and if it is, you’re probably in the wrong box. The correct approach to CrossFit should always be safe, effective, technically-sound, and above all else – fun!

However, that’s not to say there are some risks involved. Below are the primary reasons why CrossFit gets a lot of negative attention:

  • The workouts require explosive movements

By its very nature, CrossFit workouts are intense and will test your body’s limits. You’re typically performing exercises as quickly as possible, which can lead to form breakdown and injuries.

The key to decreasing injury risk is proper coaching, scaling exercises, and appropriate rest between workouts. That’s why it’s critical to have an experienced coach spotting you, or at least someone familiar with the movement, to offer feedback and adjustment.

  • It attracts highly competitive, yet unprepared athletes

When performing CrossFit, it’s natural to try and compete against each other, and is usually encouraged by the coaches or athletes. Thus, it’s normal for athletes to push themselves so hard that they end up either injured or overtrained.

For example, if the workout is to perform 100 burpees for 5 minutes, you may push yourself harder than usual to achieve that goal. Contrast that to 100 burpees with no time limit, and you can pace yourself while still pushing to hit your goal.

Besides being coached and monitored correctly, it’s important to listen to your body and keep your ego out of the gym. Even if we don’t know our limitations, we should know a rough estimate and use that to help guide us toward the right intensity.

As long as you’re setting realistic expectations, following your coach’s orders, and scaling appropriately – there’s no reason why CrossFit should be dangerous.

  • People who have pre-existing conditions like Rhabdomyolysis

Rhabdomyolysis is a condition when your damaged muscle tissue leaks myoglobin into the bloodstream, causing kidney and heart damage. 

When Crossfitters engage in intense exercise and overexert themselves, they subsequently break down their muscles. If this is done for an extended period, it can cause rhabdomyolysis.

People who experience this condition in Crossfit are usually ex-athletes or those who come from a competitive background. Because their ingrained competitiveness leads them to outperform everyone else, they often push themselves into a state of physical exhaustion.

It’s a sad reality, but it should be a lesson to all Crossfitters, not just athletes. Everyone needs to understand their limits and respect them. If you’re conscious of your body, pay attention to how you feel – it may be the difference between an exhilarating workout and a hospital stay. 

  • Performing exercises incorrectly

We’ve already mentioned how CrossFitters experience form breakdown due to the intensity of the workouts. However, many don’t understand the fundamentals of CrossFit exercises and end up doing them wrong, leading to injury or poor performance

Usually, it takes a few sessions to really nail down proper technique whether it’d the squat, overhead press etc. The deadlift, for example, does have a lot of intricacies, i.e., postural alignment, grip position, etc, which takes time to learn. Rushing can lead to bad habits and incorrect form, which can add up over time.

Now you combine intense activity with poor form from the get-go, and you have a recipe for disaster. Take the time to learn how to do each exercise correctly, and if you’re unsure – ask for help or scale down your workout.

Who Should Try CrossFit and Who Should Avoid It

CrossFit can be done by almost anyone. However, some people naturally gravitate towards it, while others should stay away. Let’s first go through who should try CrossFit.

  • People looking to start weightlifting

Weightlifting, among non-gym goers, is often misinterpreted as an advanced activity that only fit people can do. However, if you feel out of your debt in the gym, CrossFit can be a great way to ease into it.

If you’re new to Crossfit, one of the first things you’ll learn is the basics of weightlifting. This includes exercises like squats, deadlifts, and cleans – movements that are staples in any Crossfit workout routine.

  • People who need an encouraging atmosphere

Although your standard gym can be a social place, Crossfit encourages you to meet others. It’s a place known for its sense of community and camaraderie, which is ideal for newbies needing reassurance.

  • People who struggle with consistency

Life is hectic as it is, leaving standard gym goers with no time or motivation to get a workout in. 

With Crossfit, you’re far more likely to stay consistent with your exercise. This is because you’re surrounded by people who are in the same boat. Your instructors also track your progress and expect you to show up regularly. If you don’t, you’ll get called out on it, and you can’t hide (in a good way).

  • The competitive types

As we said, CrossFit coaches typically expect you to perform at a fast pace. This naturally pushes you harder, and if you’re competing against friends or strangers, you’ll eventually push yourself to your limits. Combine these screams and shouts from your coaches, and you’ll have no issues getting your heart rate up.

In addition to competitive types, former athletes or sports people also fall into this category. The same competitive spirit and discipline they once had carry over to CrossFit, making it an ideal workout and a past reminder of the good old days.

Now let’s discuss who should avoid CrossFit.

Specialists, i.e. powerlifters, bodybuilders, etc

Crossfit doesn’t involve a high degree of sport specificity, meaning it won’t prepare you for a certain discipline. If you’re trying to specialize in, for example, building muscle, a traditional bodybuilding program would be much more ideal. 

In addition to bodybuilding, if your sport requires the development of a specific skill, CrossFit isn’t the way to go either. Sports like tennis or golf which have certain movement patterns i.e. a strong backhand, require a sport-specific program.

People who want to train alone

Gym-goers are somewhat of a mixed bag when it comes to company. Some like the solitude of training, while others use it to network and build relationships. If you simply want to plug your headphones in and lift, avoid CrossFit.

What to Expect in a CrossFit Class

There’s a preconceived idea that Crossfit classes are like military boot camps. Your teammates clap and cheer you on while your instructor barks orders until you drop, and you end the session in a pool of sweat.

However, this is only partially true. Sure, some classes are highly competitive (especially if there are actual competitors). But in general, Crossfit classes are more focused on having fun and getting a good workout in.

Let’s break down each phase of Crossfit and how you’ll progress as a newbie:

Intro class – Your coach will explain the ins and outs of Crossfit, the difference between certain movements, and the overall class structure. You’ll then be moved onto a workout involving bodyweight exercises.

Elements Course – Now you’ve had a taste of Crossfit, it’s time to dive into the real thing. You’ll be taught how to do nine foundational movements correctly and safely before launching into a real workout. Consider this a tutorial where you learn how to lift and move correctly.

Group Class – This is when the real fun begins. You’ll be placed into a group and told to perform a dynamic warm-up and the Workout of the day (WOD). 

Competition – If you advance quickly enough and have a fierce attitude, you could potentially compete. The coaches will monitor your progress, and if they believe you’re ready, you’ll be asked to compete against other CrossFit athletes.

Crossfit Workout Examples

Your standard Crossfit workout with be divided into four sections, which are:

Warm-up – Instead of chilling on the elliptical, coaches will often put together a dynamic warm-up. This includes exercises like jumping jacks, burpees, push-ups, and lunges. You’ll also do some mobility work and stretching to prepare the body for more demanding movements.

Strength or Skill Work – A strength workout involves more demanding movements like the squat or deadlift. You’ll strengthen your muscles, ligaments, and tendons and become a more efficient mover.

A skill workout focuses on improving exercise technique. Working on accessory movements such as ring dips, single-legged lunges, and muscle-ups will eventually carry over to your main workouts.

WOD (Workout of the Day)

WOD is first classified by difficulty level:

RX – This is considered the “standard” workout. It’s for the advanced and experienced Crossfitter and will involve more complex movements.

Scaled – This WOD is adjusted to the participant level. The movements may stay the same, but the weight or intensity will be reduced.

The second part of the WOD is its objective:

AMRAP

AMRAP (As Many Rounds/Reps As Possible) involves doing a select amount of exercises in one continuous set. An example workout would look like this:

AMRAP of 10 minutes:

– 10 Push-Ups

– 20 Squats

– 30 Sit Ups

You’ll want to get as many rounds in as possible during your 10-minute window.

EMOM

EMOM, which stands for Every Minute On a Minute, involves doing certain exercises as quickly as possible at the start of each minute. For example, let’s say you have to do ten push-ups every minute, and you do it in 20 seconds. You’ll have 40 seconds of rest until the next minute when you have to do ten more push-ups. 

Naturally, the more advanced you are, the more difficult these WODs will become. 

TABATA

You’ll be required to do specific exercises following the same work pattern: 20 seconds of exercise followed by 10 seconds of rest. You’ll do this for eight sets, or 4 minutes in total. It can be performed using one exercise or multiple exercises.

For example, Push-ups and Plank

20 seconds of Push-Ups – 10 Seconds rest – 20 seconds of Plank – 10 Seconds rest.

You will perform this work pattern until your eight rounds are up.

Death By

This workout gradually begins with one repetition of an exercise and increases it by one after each minute. Once the work cannot be completed in the given minute, your workout is done.

For example: Death By Squats

Minute 0-1 = 1 rep

Minute 1-2 = 2 reps

Minute 2-3 = 3 reps

Etc. until you cannot complete the required amount of reps.

Cooldown

No Crossfit coach will allow you to walk back on the streets completely thrashed. After you’re done, you’ll perform a cooldown with the group or on your own. This may include stretches or using a foam roller to help relieve muscle tension.

What to Look For in a CrossFit Gym

Now that you understand the basics of CrossFit, it’s time to choose a gym. But what separates a good gym from a bad one?

Unlike commercial gyms, CrossFit relies heavily on its coaches. A coach who doesn’t know how to coach an Olympic lift or implement correct programming won’t cut it. Furthermore, if they lack the enthusiasm or energy to uplift their participants, why would anyone bother to train with them?

When searching for a CrossFit gym, first check their website to see each coach’s experience and certifications. They should have individual profiles which highlight what they have to offer.

Below is what you’ll typically see when you search for a CrossFit coach:

  1. CrossFit Level 1 – Someone who is ANSI-accredited.This means they’ll know the basic movements along with how to scale them.
  2. CrossFit Level 2 – This is a step above level one, involving a deeper understanding of the exercises.
  3. CrossFit Level 3 Trainer – Having passed both the Level 1 and Level 2 courses and the CrossFit examination course, the coach is now ready to operate within a CrossFit gym.
  4. Certified CrossFit Level 4 Coach – This is achieved once the trainer’s skills and expertise have been evaluated and recognized. 

Or according to certifications.crossfit.com:

“This credential is earned by trainers who have significant coaching experience, a comprehensive educational background, and CrossFit’s prerequisite certification — the Certified CrossFit Level 3 Trainer.”

If you can’t find any of the above-listed credentials on their website, it’s best to move on and find another gym. 

Signs Your CrossFit Coach is Doing a Poor Job

Here are a few signs you should look out for when it comes to bad coaching:

Poor Programming – If you find yourself consistently doing back-to-back workouts that involve the same muscle groups, it’s a sign of poor programming. Remember, your muscles need to recover in between workouts.

Lack of Attention – Your coach may have laid down the WOD, but it’s their job to check up on each participant. If someone’s form is off, they should take the time to correct him or her.

Using Shaming Tactics – Sometimes, a coach may need to motivate or push someone, but there’s a fine line between motivating and bullying. If they’re using shame-based tactics, i.e., calling someone fat or making jokes at someone’s expense, it’s best to find a different coach.

Lack of Nutrition and Lifestyle Coaching – Becoming the best athlete possible goes beyond training. To improve optimally, you should be given sound advice on what to eat and do outside the gym to excel.

Lack of connection – Your trainers don’t need to be your best friends. But they know you well enough to get the most out of you. If you’re constantly butting heads with them, it’s hardly conducive to your success.

Can I Do CrossFit At Home?

Abso-freaking-lutely! CrossFit workouts can be performed at home with limited equipment and space. You’ll find that our above workout examples are easy to replicate in your own home.

With that being said, we don’t recommend becoming a CrossFit pro from the comfort of your own home. We know it’s tempting to save a few bucks and avoid a gym, but you may find yourself unstuck when it comes to technique and form.

Let’s go through the primary reasons why you should join a local CrossFit Gym:

  1. Get Personalised Coaching – Your coaches are the experts, so take advantage of their knowledge. They will help you perfect your form and technique to ensure maximum results while preventing unwanted injuries. It only takes one wrong movement, i.e., a deadlift with poor form to injure your lower back.

 

  1. Be Accountable – While a Crossfit gym’s atmosphere of high energy and enthusiasm will motivate you, it’ll also hold you accountable. Being surrounded by so many like-minded individuals will make it hard to bail on your workout.

 

  1. You Have the Equipment – From kettlebells and bumper plates to high bars and everything in between, a CrossFit gym has it all. More likely than not, you will not have the same equipment at your home.

4.You Make Friends – We are social creatures, after all. From friendly competition, high-fives, and post-workout conversations – you’ll have no problems making friends at a CrossFit gym.

CrossFit Workouts You Can Try Today

Before sandling up to a CrossFit gym, try these basic CrossFit workout:

Dynamic Warm-Up:

Leg swings: 10 on each side.

Alternating arm circles: 20 reps.

Toy soldier lunges: 10 per side.

Shoulder rolls: 10 forward and 10 backward.

Death By WOD Example

Minute 1: 1 burpees

Minute 2: 2 burpees

Minute 3: 3 burpees

Minute 4: 4 burpees

Proceed to add a burpee each minute until you can not complete the reps in that minute.

AMRAP WOD Example

Push Ups: 5 reps

Pull Ups: 3 reps

Squats: 12 reps

Put 15 minutes on the clock and perform as many rounds of the above movements as you can. There are no rest periods in between – simply perform each exercise in order and repeat. The second you cannot complete the reps of each movement, stop and record how many full rounds you completed.

All Out SET WOD Example

  • 3-minute wall sit
  • 250 air squats
  • 150 lunges
  • 150 sit-ups
  • 100 skater squats

Simply perform each exercise in any order you prefer. The goal is to complete the assigned reps as quickly as possible. Once concluded, take note of your completed time and try to beat it the next time. Even if it takes you over 45 minutes to finish, that’s ok.

How to Scale Down CrossFit Exercises to Your Level

CrossFit is challenging. However, you can tweak the exercises to match your level of fitness – let’s go through them:

Push up – Try wall push-ups or modified push-ups from your knees.

Air Squats – Opt for box squats. Perform a regular squat, but use a box or bench to get down and up.

Burpees – Remove the push-up and jump portion. Instead, stand up as soon as you have done the plank/push-up part.

Lunges – As you perform the lunge, hold onto a chair or wall for balance. This will help you with your balance and take away some of the weight.

Pull-Up – Try assisted pull-ups by using bands or performing negative pull-ups. Alternatively, you can try a kipping pull-up, where you swing your body back and forth to assist the move.

All of the above WOD examples can be performed at home and will only require a basic pull-up bar and bands to get started. To increase the intensity, use dumbbells or weighted plates to increase the resistance.

Concluding Thoughts on CrossFit

Crossfit is amazing on so many levels. The various WODs are fast-paced, diverse, and effective, making you into a well-rounded athlete. The comradery is second to none, and the coaches will help you become the best version of yourself.

We could go on and on about the benefits of CrossFit, but if you’re still unsure, start with one of the WODs provided in this article. Track your time and, most importantly, see if you enjoy it. The beauty of Crossfit is the variety, so don’t be scared to try something new.

We hope this beginner’s guide to CrossFit has cleared up any questions you had about CrossFit, and if you choose to join a gym, we wish you all the best!

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