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CrossFit for beginners

A fashionable practice that mixes already existing physical and sporting activities, Cross Fit continues to welcome new followers into its ranks. If you want to embark on the adventure, follow our program and test your physical condition.

Before attacking our program …It is advisable to take into account certain criteria. Start on the rhythm of one workout per day followed by a day of rest to give yourself time to recover. If you don’t have the time, try to provide at least two training sessions per week. CrossFit training revolves around WOD ( Work Out of the Day), consisting of several exercises, which you perform after warming up.

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Warming up

Before you start, make sure you have an adequate warm-up. Start by running at a stride for 10 minutes to prepare and warm up your muscles before physical exertion. The next step is focused on stretching. It is not useful to spend too much time on it but it is better to prepare your joints: biceps, triceps, back, calves, adductors, hamstrings, abdominals. Don’t leave anything out. The CrossFit makes you work the whole body.

Week 1

Monday: 5 time 
trials of: 10 Burpees 
10 Pumps 
15 Squats 
5 Tractions 

Tuesday: Rest day 

Wednesday: 5 time 
trials of: 10 Burpees 
10 Pumps 
15 Squats 
5 Tractions 

Thursday: Rest day 

Friday: 5 series shows: 
10 Burpees 
10 Pumps 
15 Squats 
5 Tractions

Week 2

Monday: 5 time 
trials of: 15 Burpees 
15 Pumps 
20 Squats 
10 Tractions 

Tuesday: Rest day 

Wednesday: 5 time 
trials of: 15 Burpees 
15 Pumps 
20 Squats 
10 Tractions 

Thursday: Rest day 

Friday: 5 series against watch by: 
15 Burpees 
15 Pumps 
20 Squats 
10 Tractions

Notice to aficionados

If the program no longer meets your expectations, don’t be surprised. It is simply that your body supports the efforts that you make it undergo after a time of adaptation. In this case, you can still join a club to take it to the next level. Or you can always take part in the most eccentric courses and marathons in order to mix sport and pleasure.

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