The Top 10 CrossFit WODs for Beginners





10 to 1 Countdown WOD
Make 10 swings with moderate weight, followed by 10 dumbbells (hold a light dumbbell in front of the chest with both hands, squat with a dumbbell in place, then stand straight up lifting the dumbbell over of your head.) each, then 8, and so on, up to 1 each

The current sandwich:
Run a quarter mile followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. Finish with another race in the same distance.

Squat Routine:
fall asleep with a bar, but hold the bass position for two minutes. Then do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats.

Rope, sumos and wall balls:
Make 75 turns of the skipping rope, then count down with sets of 10, 9, 8, etc. to one of the following values:
  Wall Balloons - Squats with a medicinal balloon to the length of an arm. Bounce the ball against the wall about 10 feet above you after the squat, then grab it.
  Sumo deadlift pulls hard - With feet wider than shoulder width, squat down, push hips backwards and grab a rather heavy bare; stand up and pull the bar up to the clavicle, elbows above the bar. Put the bar back on the ground
Finish with another 75 rounds of extra rope.

Woman Wearing Purple Tank Top Holding Dumbbells at 20kg

Push Ups and Burpees in 5s:
Make 5 sets of ca: 5 pumps, followed by 5 burpees, then run for a minute.

Body weight WOD:
Perform 3 turns of 10 of the following with as much intensity as you can:
air squats
Sit-ups
Shoes
rows of rings
burpees

jumps and lunges:
Do 5 quick rounds of AC: 15 slots each leg with a medium weight bar, 60 jumps with a jump rope.

push, pull, run:
Make 5 turns of the following: 10 pulls and 10 pulls. After you finish with a half-mile run.
Woman Doing Yoga

21,15 and 9:
Do 21 dumbbells and burpees, followed by 15 and 9 each.

10 to 10:
Set a timer on 10 minutes and perform as many laps the following actions: 10 kettlebell swings, 10 crate jumps (jump on a 12- to 20-inch high step), 10 troughs.

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