The training plan for beginner crossfitists includes a variety of exercises that affect virtually every muscle group. Thanks to this, crossfit training allows not only to "sculpt" the body, but also to get rid of unnecessary kilograms or improve the body's efficiency. Check out a sample training plan for beginner crossfit fans.

Training plan for beginner crossfitersincludes a variety of exercises that affect virtually every muscle group. Thanks to this, crossfit training allows not only to "sculpt" the body, but also to get rid of unnecessary kilograms or improve the body's efficiency.

Beginners should repeat the training 2-3 times a week. There should be 6-8 exercises in a circuit (series). Each of them should be performed for 30 seconds (or 20 repetitions). A break occurs after completing the entire circuit (a whole series of exercises) and lasts until the heart rate is stabilized. The entire circuit should be repeated 1-3 times. Crossfit is best to train 3-5 times a week. Remember to put enough effort into each exercise.

Watch the video for the complete crossfit training for beginners

Crossfit - a sample training plan for beginners. Day 1

1. 10-minute warm-up (walking in place, jumping jacks, squats, squats)

2. Proper training

  • standing pump on one leg, against a tree, against a wall
  • squat with a 1-second pause (so-called isometric insertion)
  • alternating jumps with hands
  • side lunges with dumbbell press
  • medicine ball throw
  • backwards push-ups

Crossfit - a sample training plan for beginners. Day 2

1. 10-minute warm-up (walking in place, jumping jacks, squats, squats)

2. Proper training

  • squats
  • so-called box jump (jump with both legs on a 50-cm landing)
  • burpees (from a standing position, squat, support yourself on your arms, then throw your legs back, go back to the squat and jump up)
  • kettlebell (training with a weight)
  • medicine ball throw
  • V-Up (abdominal exercise)

Crossfit - a sample training plan for beginners. Day 3

1. 10-minute warm-up (marchin place, jumps, jumps, squats)

2. Proper training

  • climb onto the step and jump down with a throw-up
  • forward lunges with forearm bending
  • push-ups with leg extension
  • scissors with ball
  • side lunges with dumbbell press
  • sprint

Category:

ABC of exercises