Home CrossFit: Training program for beginners

Home CrossFit: Training program for beginners

CrossFit is a discipline for experienced athletes. For a beginner, such loads often exceed their capacity and can lead to injury. What should newbies do? Adjust CrossFit workouts (e.g., make them easier exercises and eliminate heavyweight work) and gradually adapt to the loads. How it works – we tell and show with the coach.

What is crossfit

CrossFit is an exercise program aimed at building strength and endurance. Typically, CrossFit workouts consist of aerobic, functional, and strength exercises and involve high-intensity loads. CrossFit has many limitations and training requirements. This is high-intensity interval training that includes elements and exercises from weightlifting, plyometrics, powerlifting, gymnastics, kettlebell lifting, extreme strength exercises (strongman), running, and others.

Therefore, CrossFit “in its purest form” is not suitable for beginners: the risk of damage to health is high. Before doing Crossfit, you need to make sure that your cardiovascular and musculoskeletal systems are ready to withstand such loads so that you do not suffer from any disease or pathology. In addition, you need to master the technique of basic exercises in weightlifting and gymnastics, as well as prepare the musculoskeletal system for plyometric loads (plyometrics – explosive movements: jumps, throws).

If confidence in your health and fitness isn’t there, you should hold off on CrossFit training. In preparation for such exercises, focus on developing aerobic endurance and strength, mastering the technique of doing basic exercises well, and working on improving mobility.

But if you’re feeling CrossFit ready, rest assured that with regular practice, you’ll reach a whole new level of fitness. If you’re ready for CrossFit, then thanks to these workouts you can become a real athlete: robust, strong and agile. And so, as a bonus, you’re offered a toned, athletic body – dry (with reduced body fat) and waffled at the same time.

CrossFit for Beginners: What is it for?

As mentioned above, CrossFit is not for beginners. But if you have been doing fitness regularly for at least six months or a year, have mastered the technique of basic exercises and have no contraindications from the cardiovascular system, musculoskeletal system and significant “overweight”, you can try CrossFit. However, not in “pure form” – start with suitable courses.

They contain basic CrossFit moves (jumps, push-ups, burpees, etc.), but doing them at a slow or moderate pace can better prepare your body for a full-fledged workout along those lines. The biggest mistake is the violation of practice techniques. Therefore, it is advisable to first learn how to perform all exercises technically correctly, slowly and in a controlled manner, and only then switch to high-speed work. Because with high-speed work and fatigue, you can seriously injure yourself if you disregard the technique of the exercise.

How to create an activity

  • Begin your workout with a warm-up
  • Do the exercises in order
  • Meter the load. If you’re a complete beginner, you should do the exercises at a slow pace. 20 to 30 repetitions of each exercise in circle mode: 4 to 5 circles in one workout. Once that’s done, it’s easy to switch to timed work mode: first 30 seconds on, then 30 seconds off, then 40/20 in circle mode. Make 4-5 circles. And for those who are already prepared, we add maximum speed, that is, the scheme is the same as the previous one, but we do all the exercises at the fastest pace, trying to do as many repetitions as possible in the allotted time
  • Finish your workout with stretching
  • Do this program 2-3 times a week

To complete the complex you only need a mat and a dumbbell.

Squats with a dumbbell

Stand with your feet shoulder-width apart and grasp the dumbbells with both hands. Bend your elbows and raise your palms slightly above your head. Bend your knees, drop into a squat, lower the dumbbells to the level of the collarbones. Bring your elbows towards your knees. Work your thighs, legs and abdomen. Then slowly return to the starting position by straightening your knees and lifting the dumbbells above your head. This is a trial. Enter the required quantity.

Dumbbell swing forward

Stand straight with your feet slightly wider than your shoulders. Grasp the dumbbells with both hands and lower them. Lean forward slightly and push your pelvis backwards. Lower the dumbbells and point them towards your hips. Then push the pelvis and dumbbells forward, straighten up, raise the dumbbells to chest height. Train your core, hamstrings and shoulders. Don’t pack. This is a trial. Enter the required quantity.

Jump Squats

Stand up straight with your feet slightly wider than your shoulders. Bend your arms and join your hands at chest level. Bend your knees, push your pelvis back and lower yourself into a squat. Don’t smile, don’t arch your back. Lift your feet off the ground and jump. At this point, lower your arms alongside your body. Actively train the muscles of the press, legs and buttocks. Land on the entire surface of the foot. This is a rehearsal.

Ttilt with dumbbells

Stand up straight with your feet slightly wider than your shoulders. Grasp the dumbbells with both hands and lower them. Don’t slouch, keep your lower back in a neutral position. Lean your body forward by lowering your arms. Actively train the muscles of the press, buttocks and hamstrings. Then slowly return to the starting position, straightening your body. This is a rehearsal.


Stand straight, feet slightly wider than the shoulders. Lean forward, put your hands on the floor. Transfer your weight to your arms, and jump off your feet as you drop onto the plank. Reach forward with the crown. Work actively with the abdominal muscles, do not bend in the lower back. Jumping, bring your feet close to your hands, straighten your body, straighten up and, stretching your arms above your head, jump up. This is one repetition.


Put emphasis on lying down, leaning on straight arms and knees. Do not increase the sag in the lower back, stretch yourself forward with the top of your head. Bend your elbows and actively exercise your abs, lower your body by doing push-ups. Stretch your elbows back to the starting position. Don’t slouch, relax your neck and face. This is one repetition.

Twisting on the press

Lie on your back, bend your knees. Put your feet on the ground. Join your hands in front of your chest. Bend your hips, twist your body forward, lift your back off the floor, directing your stomach towards your hips. Then, slowly lower back to the starting position. Work with the muscles of the press, do not sag, do not overload the neck. It is a repetition.

Follow these tips and exercise regularly to reach your fitness goal.