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CrossFit Beginner’s workouts

CrossFit beginner’s WOD #3

March 14th, 2012 by Phil Brown

Run 1 mile

50 0r 75 or 120  box jumps or jumps to a static object – around 16″ high will work fine to begin with. 12″ if you find that too difficult.

Run 1 mile

NOTE: box jumps options for reps are scaled from beginner to more advanced in number. Pick what will enable you to keep going without ending up taking a big break between each single rep!

You can also scale the distance of the run if you wish, to 0.5 mile

Box jump video worth a look here

box jumps

 

CrossFit Beginner’s WOD #2

March 8th, 2012 by Phil Brown

OK chaps – here is another basic WOD for you to try at home or at your gym. Again, it requires no equipment except your body.

3 rounds of:

20 tuck jumps

30 sit ups

Tuck jump: Jump up from a standing position, bringing your knees as high as possible towards your chest each time.  When you land, you must straighten up to full hip and knee extension, then repeat the jump.

Sit ups: Anchor your feet under a static object and extend fully to touch the floor with your hands behind your head. Bring your arms back over and lift your chest up towards your knees until you can easily touch your shins. Keep your abdominal muscles tight throughout to stabilise your lower back.

 

NOTE: this WOD will take you by surprise as it works the abdominals and the hip flexors intensely. SCALING options include lowering the number of repetitions by five or even half, if you are very unfamiliar with sit ups or not confident with tuck jumps.

 

 

CrossFit beginner’s workouts

February 29th, 2012 by Phil Brown

As promised at last night’s community class class, the first of the beginnner’s CrossFit workouts. These WODS are bodyweight workouts for everyone and are designed to simply get you used to the basic mixture of the WOD without having to go to the gym or try to find weights. I will post options if you have a set of dumbbells at home.
If you are a complete beginner or returning to exercise after a long period, try to fit one of these into the week alongside our class at Friars. If you are used to circuits and have a reasonable level of conditioning, try 2  and see how you go.

WOD 1

3 rounds for time of

10 burpees – or, if you have a real struggle with burpees to begin with, try up and downs

20 squats (weight into the heels!)

30 sit ups (as practiced in class first week)

A good burpees video here – go to the burpee demo on the list

Up and downs are demoed in this video

Post your times/comments in the Facebook entry.

 

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