As a CrossFit beginner, diving into the world of high-intensity workouts can be both exciting and overwhelming. With so many movements to learn, it can be difficult to know where to start. That’s why we’ve compiled a list of the top 5 CrossFit movements for beginners. These foundational exercises will not only build strength and improve endurance, but they will also set the stage for mastering more complex movements down the road. So, let’s get started!
Introduction:
CrossFit is becoming more popular all over the world. However, with its frequent use of technical movements, it can be quite intimidating for beginners. WODprep is a functional fitness coaching platform which caters to people of all levels looking for proper guidance and instruction. In this article, we’ll discuss the top 5 essential movements for CrossFit beginners beginners which are squat, press, deadlift, pull-up, and burpee, that will help you lay the foundation for a successful and long-lasting CrossFit journey.
So let’s get started!
Squat:
The squat is one of the essential movements for CrossFit beginners. It targets the legs, glutes, and core, and it lays the foundation for other movements such as the thruster, the wall ball, and the clean. Here are some key points to consider when doing the squat:
- Begin with your feet shoulder-width apart, and your toes pointed slightly outwards.
- Keep your chest up and your weight on your heels.
- Squat down until your hips are below parallel to your knees.
- Drive up through your heels, squeezing your glutes at the top.
Press:
The press is another essential movement for CrossFit beginners that focuses on the shoulders and triceps. It’s also an essential part of the thruster and jerk. Here are some key points to consider when doing the press:
- Begin standing with the barbell in the front rack position.
- Your elbows should be slightly in front of the bar.
- Keep your feet shoulder-width apart.
- Press the bar overhead, keeping it in line with your ears.
- Finish with your arms straight, and your head through the window.
Deadlift:
The deadlift targets the posterior chain muscles, including the hamstrings, glutes, and erectors. It’s one of the most functional movements outside of the gym, and it’s an essential part of many other CrossFit exercises. Here are some key points to consider when doing the deadlift:
- Begin with the bar over your mid-foot.
- Your feet should be hip-width apart.
- Keep your chest up, and your shoulders back.
- Drag the bar up your legs, and finish with your hips and knees locked out.
Pull-up:
The pull-up is one of the more challenging movements for CrossFit beginners, but it’s an essential part of the sport. It primarily targets the back, biceps, and forearms. Here are some things to consider when doing the pull-up:
- Begin hanging from the bar with your palms facing away from you.
- Stabilize your midline by squeezing your glutes and engaging your core.
- Pull your shoulders down, and pull your chin above the bar.
- Finish with your elbows locked out.
Burpee:
The burpee is a full-body exercise that mainly targets the legs, chest, and shoulders. It’s commonly used in CrossFit WODs, and it’s a great way to train your endurance. Here’s how to do the burpee:
- Begin by standing with your feet shoulder-width apart.
- Drop into a squat, and place your hands on the ground.
- Kick your feet back, so you end up in a plank position.
- Do a push-up, and then jump your feet back to your hands.
- Jump up, and clap your hands above your head.
Conclusion:
CrossFit is a sport that’s suitable for people of all ages and fitness levels. With the right guidance, like that provided by WODprep, beginners can learn the essential movements, and develop a solid foundation for their CrossFit journey. By mastering the squat, press, deadlift, pull-up, and burpee, they are well on their way to their fitness goals.
FAQs
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What if I can’t do all these movements from day one?
A: That’s okay! Just start with what you can do, and work on your form and technique. Take it slowly and gradually increase the weight or reps as your body adapts. -
Do I need any equipment to do these movements?
A: Yes, you’ll need access to a gym or equipment to get the most out of these movements. -
What if I don’t have the time or money for a gym membership?
A: You can modify these movements to do at home, but it’s recommended to seek guidance from a professional before doing so. -
How often should I do these movements?
A: It’s recommended to do these movements at least 2-3 times a week to see progress and improvement. -
What if I get injured?
A: It’s essential to prioritize safety and proper form when doing these movements. If you experience an injury or pain, seek medical attention right away.