Breaking Down Five Beginner Friendly CrossFit Training Protocols
If you’ve been looking for a way to completely transform the way you look, the way you feel, and the way that you perform physically, you had to have stumbled across CrossFit workout protocols at least a handful of times.
One of the most interesting exercise and training protocols around, there are some people that are absolutely nuts about CrossFit workout training, and those that wouldn’t even think about attempting it – knowing that they just aren’t “hard-core” a known to put themselves through that kind of high intensity interval training.
Well, if you’ve been looking to “dip your toe in the water” of CrossFit workout training to see whether or not it’s right for you, you’ve come to the right place. We are going to share with you five pretty simple and straightforward CrossFit workout training protocols that any beginner can do safely and comfortably while still giving themselves a taste of everything that CrossFit training brings to the table.
The thing about CrossFit is that you do not have to join a gym to get into the swing of things. Sure, joining a “box” with a team of athletes by your side all striving for the same goal can be incredibly motivating in help push you past any home you’re struggling with – but you can do CrossFit all in your own (usually at home) with no trouble at all, either.
So how about we dive right in?
CrossFit WOD #1 – The Half Cindy
- 5 pull ups
- 10 push-ups
- 15 air squats
A favorite Workout of the Day by most of the CrossFit workout community, the “Half Cindy” isn’t going to ask you to push for 20 straight minutes of this routine, but instead only 10 minutes.
Because your body hasn’t yet likely adjusted to the intensity and endurance demands that most CrossFit workout of the day programs require, you’re going to want to keep things nice and light without pushing yourself to hard.
The odds are pretty good that you’re going to “max out” in the push-up department pretty quickly, as almost everybody does. But do everything you’re able to come are really trying to keep your form picture-perfect, and modify your effort is necessary to continue through this protocol.
Make sure that you record your results so you know how you did – and what you can do better next time!
CrossFit WOD #2 – The CrossFit Total
- 5 Back Squats
- 3 Overhead Presses
- 3 Deadlifts
Another of the more popular CrossFit workout protocols you’ll come across, this particular CrossFit workout is going to challenge you to really focus on your form and your technique while still blasting through Olympic style weightlifting exercises.
You’re definitely going to want to make sure that you are taking things easy as a beginner when you follow this CrossFit workout protocol. It isn’t timed, so you don’t have to feel like you are up against the wall or need to rush, and it isn’t something that you’re going to want to take lightly.
The key in this CrossFit workout is that you push past your previous “personal records”, even if only by a single pound. You definitely do not – DO NOT – want to sacrifice your form when you are pushing through this workout protocol, but instead want to make sure that you are staying strict throughout each and every one of the movements.
If you aren’t completely comfortable with your form, or just want someone to critique your movements, don’t be shy about uploading a video to YouTube and sharing it with the CrossFit workout community for some feedback. You’ll almost always get the answers that you’re looking for!
CrossFit WOD #3 – The Helen
- 400 meter run
- 21 American Kettleball Swings
- 12 Pull-ups
This CrossFit workout looks a lot easier than it actually is, so be careful that you don’t blow yourself out when you jump right in.
There’s definitely going to be at least a little bit of a temptation to try and blast through this workout, but if you do, you’re almost always going to exhaust yourself – usually on the first run – and then you are really going to be laboring throughout the rest of the workout.
Keep the swings as lightweight as you can without it being effortless, and make sure that you use strict form throughout this movement. Swings can get a little bit risky if you aren’t used to the American style, so if you want to go with the Russian swings – bringing the battle to parallel with your shoulders instead of overhead – by all means make the adjustment.
This is a timed exercise, but your first few times through this CrossFit workout you aren’t going to want to focus on anything but mastering your technique, getting the field down right, and really zeroing in on your form. If you need a little bit more of a challenge, crank up the intensity – but don’t ever push yourself too hard or too fast or you run the risk of injury as a beginner.
If you’d like to learn more about how to pull off the perfect swings, jump on you tube or look up this kind of CrossFit workout. You’ll find more video guides then you know what to do with!
CrossFit WOD #4– Play Wall Ball with Burpees
- Session I 21 reps
- Session II 15 reps
- Session III 9 reps
Of all the different CrossFit workout training protocols you might attempt as a “newbie”, this one is going to probably challenge you the most.
Wall Ball with a medicine ball is definitely going to be a lot of fun your first time out, but you aren’t ever going to think that burpees are “fun”. Probably one of the most grueling exercises you’ll ever put yourself through, the first few aren’t going to bother you that much – but the next dozen or so are definitely going to start to burn!
At the same time, this is definitely one of the most beneficial and “results oriented” CrossFit workout training protocols you’re ever going to put yourself through. This is the kind of fat burning supercharger a lot of people are after, and it’s also a fantastic CrossFit workout for building endurance, power, speed, and strength.
Seriously – this is the “real deal” when it comes to CrossFit workout training protocols, and something that you are going to come to have a love/hate relationship with!
CrossFit WOD #5 – Sit and Lunge
Three sessions of three minutes each (with two minutes of rest in between)
- Alternate 15 situps with 15 lunges
As much of it in interval focused CrossFit workout as you come across, this is in endurance booster, a flexibility booster, and a workout perfectly designed for your “light work” kinds of days.
If you’ve ever wondered whether or not CrossFit workout training protocols were going to make your abs top like on the cover of a fitness magazine, this CrossFit workout should put an end to all of those concerns once and for all.
To say that you are going to feel the burn almost immediately would be the understatement of the century, but it’s going to be worth absolutely every single moment of agony when you’re done.
Make sure that you record your situps and your lunges number at the end of your three sessions so that you can measure your progress against the next time that you attack this CrossFit workout. Do it only about once a month or so (until you are really in the swing of things) and your watches your numbers skyrocket from session to session.