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Beginners Level 1

Is this your first brush with CrossFit? Let me begin by telling you what CrossFit is all about. CrossFit training is based on an inclusive, broad and general approach to fitness in which you do not specialize in any one aspect of physical performance. The goal of a CrossFit program is to prepare you to best respond to any physically demanding event in your daily life. The exercises are to improve your cardiorespiratory endurance, muscular strength, stamina, flexibility, power, coordination, agility, balance, speed and accuracy -- not to run your fastest mile. Whether you are a runner, weight trainer or if you have been sedentary, you can start CrossFit without training as long as you begin slowly.

CrossFit is a general strength and conditioning program that can be scaled to challenge anyone regardless of ability or fitness level. Each CrossFit workout combines various functional movements ranging from weightlifting and bodyweight exercises to form high-intensity routines. Like any other fitness programe, you need to feel good so that it reflects on your performance. Make sure you wear comfortable clothing, those that are snug and stretchable along with a good pair of shoes.

Perform a light warm-up for 10 to 15 minutes before your session. Alternate between walk and jog for a few minutes. Include dynamic stretches for your legs such as front kicks walking across the hall. Rotate your arms at your shoulder joints in multiple directions to stretch the muscles crossing your shoulder joint, preparing them for your workout. Complete one static stretch per muscle group, holding each stretch for no more than 5 seconds to limber-up your muscles and joints. Stretch your chest, neck, shoulders, arms, glutes, inner thighs, outer thighs, quads, hamstrings and calves.

The general CrossFit training schedule follows a three days on, one day off rotation. For example, workouts are performed on Monday, Tuesday and Wednesday with a rest day on Thursday. This pattern promotes fitness gains by preventing overtraining.

CrossFit workouts include exercises pulled from three basic categories --- weightlifting, gymnastics and metabolic conditioning. The weightlifting exercises include movements such as the deadlift, weighted squat, Olympic lifts and presses. Gymnastic movements, or bodyweight movements, include pullups, pushups, situps, lunges, handstand pushups and ring dips. Metabolic conditioning includes running, cycling, swimming and rowing. Including all of these different exercises creates all-around fitness without specializing to prepare you for any task life throws your way.

Since you are a beginer we will not use weights just yet. We'll start off with gymnastics and metabolic conditioning. Your workout schedule for a month:

Day 1
10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 2
Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3
20 lunges , 10 push-ups (5 rounds)
Day 4
Rest
Day 5
Longer run (or whatever it is that you like to do biking, swimming, etc)Add-on: 1 minute front plank,and 1 minute plank on each side.
Day 6
50-100 jumping jacks, 25 air squats , 20 push-ups, for time (keep a record of your time).
Day 7
Run 1 mile for time
Day 8
Rest!
Day 9
Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc up to 10, and then come back down to one.
Day 10
Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 11
20 jumping jacks, 10 sit-ups (5 rounds)
Day 12
Rest day!
Day 13
Longer run (or whatever it is that you like to do biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 14
10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 15
50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
Day 16
Rest!
Day 17
20 lunges , 10 push-ups (5 rounds)
Day 18
Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 19
10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 20
Rest!
Day 21
Longer run (or whatever it is that you like to do biking, swimming, etc) *Add-on: 1 minute front plank , and 1 minute plank on each side.
Day 22
Rest!
Day 23
Sprint 200 meters (1/8th mile or 1/2 way around a track), do 20 push-ups (3 rounds)
Day 24
Rest!
Day 25
20 jumping jacks, 10 sit-ups (5 rounds)
Day 26
100 air squats, for time
Day 27
20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 28
Rest!
Day 29
Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30
Today's workout will sum up what we've done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
  • 20 lunges, 15 push-ups (5 rounds)decrease push-up reps if needed
  • 10 sit-ups, 10 air squats (5 rounds) or up the reps to 15 each
  • 100 jumping jacks
  • jump rope for 1 minute
  • 25 sit-ups

    • Great job!!! You've done it! If you've completed the 30 days. you can move on to the next workout.