CrossFit for beginners: training program, best exercises

How to lose weight on CrossFit? Rules for losing weight + training program

What is CrossFit and what is it for? CrossFit is a set of physical training aimed at losing weight and developing a person’s endurance, flexibility, agility, balance, strength and other qualities. Its meaning is to perform the exercises without stopping, or with a minimum break of 10 to 20 seconds (for beginners). This type of training does not last long (less than one hour), but its effect may appear in the near future. Due to the intensity of all exercises, a considerable amount of calories is burned. To lose significant weight on CrossFit, you also need to follow proper nutrition (more on that below). CrossFit includes elements of gymnastics, weightlifting, aerobics, weightlifting, etc. It is an exceptional sport, with the help of which all muscle groups and all physical qualities of a person are worked out. Based on this, it is possible to achieve for yourself a body that will be ready for any physical activity. Who is this sport suitable for?

Of course, both men and women
People of any age
For beginners. If you are just starting to develop your body for the better, we recommend taking advice from an experienced trainer.
Those who love to compete (both in a team, because CrossFit is also a team sport. And competing with yourself, surpassing the results of your previous classes)
For experienced athletes

As has already become clear, CrossFit is a fairly universal sport. Of course, for a beginner, compared to an experienced person in sports, there will not be the same physical activity. Therefore, for each group of people described above, an individual load is selected. And over time, when a person is already trained, physical activity will increase. Who is CrossFit training NOT suitable for? Not all people are completely healthy, so CrossFit exercises are not recommended for those who:

problems with the heart, as well as the entire vascular system
diagnosis of low or high blood pressure
musculoskeletal system injuries
varicose veins on the legs, as well as in the pelvic area
who suffers from increased bone fragility
problems with the spine. This can be hernia, protrusion of the intervertebral disc
diseases associated with the genitourinary system
pregnancy or lactation
pathological processes (tumors, neoplasms, oncological diseases)

Of course, the list can be expanded with other diseases. If you have any of the above and other points, but want to exercise, you should consult a doctor. He will give a specific answer regarding physical training. Is it true that Crossfit workouts are the most effective for losing weight? Why is CrossFit effective for girls who want to lose weight? What are the benefits of CrossFit training? Let's look at these questions below.

Wide range of exercises. Since CrossFit includes different types of sports exercises, they can be combined with each other and create a lot of training programs. Therefore, you don't have to do the same exercises day after day. Anyone can start exercising, but the difficulty is not to break down during one of the workouts. After all, doing the same exercises every workout can quickly get boring. In CrossFit, for example, in team training, you cannot know what the coach will prepare for you this time.
Your body will be in good shape. Thanks to strength exercises at CrossFit, your muscles will be toned. If you don’t do strength work, and for example do only cardio exercises, then the body will rid itself of unnecessary muscles and water. Yes, you will lose weight and the fat will go away, but you will look worse than before training. Therefore, you need to focus not on weight, but on appearance and measurements. By doing CrossFit, metabolic processes in the body are accelerated, resulting in a good appetite and sound sleep.
How many calories do you burn during a workout? From 12 to 16 kcal per minute while playing sports. If the workout lasts 40-45 minutes, then 600-700 calories are burned. Some complexes even burn 1000 kcal at a time. Not a bad motivation, right?

CrossFit workout at home for weight loss

What is CrossFit?

CrossFit is a system of high-intensity circuit training that incorporates many different sports (elements of athletics, weightlifting, powerlifting, etc.). This is what provides variety in choosing exercises and drawing up a training plan. The main goal of training for girls is not only to lose weight, make the body elegant, slender and fit, but also to quickly develop the functional capabilities of the body. CrossFit is an excellent way to burn calories, develop flexibility, body coordination, endurance of the whole body, and, as a result, health.

The ideologist of this sports trend is Greg Glassman, a former gymnast who founded the CrossFit company in 2000. Sheriffs in one of the departments in Santa Cruz were the first to try the CrossFit methodology. Today, Glassman says there are about 6,000 partner gyms (called "boxes") on the official CrossFit roster alone. Over 20 years, the direction has developed into a wonderful strength program that is used all over the world. In some countries, this training is officially included in the training program for law enforcement agencies and fire brigades. There are also programs aimed at the physical development of the child.

60% are women, according to the American Council on Exercise

Benefits of CrossFit.

An effective way to lose weight for girls. Due to the intensity of the workout, calories will be burned in the body after the workout. However, it is important not to forget about the calorie deficit, otherwise no workout will help.
Fight cellulite. Strength training tightens muscles, cardio burns excess fat, and in combination they will help you forget about the problem of cellulite.
Strength training speeds up your metabolism, which improves your overall well-being, sleep and appetite.
A variety of exercises allows you to work out all areas of the female body.

What is CrossFit training?

Impact on all muscle groups. Training according to this system does not imply emphasis on the shoulders, abs or buttocks on different days. Every workout you work on everything at once. The training program can be changed almost every day, so after a month or two of training you will not get bored with the same type of movements.
Aerobic (cardio) and strength endurance increases. You are unlikely to be able to move furniture in your apartment with just one finger, but the CrossFit program will definitely help with everyday issues (carrying bags from the store).
Reaction speed, body flexibility and overall coordination of movements improves.
Intense training will provide you with a daily release of the hormone endorphin, which will lead to reduced stress.

There is a common misconception because of which many girls refuse the CrossFit system - they think that exercises with heavy weights are a prerequisite for such training. In addition to the reluctance to lift a heavy barbell or kettlebell, they are afraid that due to such training they will not lose weight, but rather gain muscle mass.

In fact, there are a large number of CrossFit programs that can be performed even without additional equipment at home or outdoors. And the rapid growth of muscle mass in the female body can only begin due to the use of special drugs and many hours of intense exercise.

CrossFit training at home for beginners.

All exercises in this direction can be divided into four categories:

Cardio (module M). Running, burpees, jumping rope, rowing, working with ropes, jumping jacks and so on;
Gymnastics (module G). Bodyweight exercises such as push-ups, squats, or crunches;
Weightlifting (Module W). Exercises with free weights, such as deadlifts or barbell presses;
Complex load. Exercises that combine strength and cardio exercises.

The training should begin with joint exercises and cardio warm-up. After a short rest, it is important to work out the exercise technique, and then perform the complex itself.

While CrossFit competitions may include ocean swims, mountain runs, and sand powerlifting, regular training routines can consist of simple exercises that are accessible to everyone. One complex consists of several rounds. Each round includes 3-6 exercises.

Beginners can start training without timing, doing the exercises from the round. The goal of training should be to reduce the time it takes to complete the entire complex.

Usually a combination of modules is used in one complex (M+G+W, MG, GW, MW), and one module is very rare. It is interesting that many complexes have female names, for example, Sidney, Nancy, Linda and others.

After completing the complex, attention should be paid to stretching and cool-down.

Olga Portnova is the first current Russian CrossFit champion. Below is a set of exercises she developed that can be performed without equipment.

Basic CrossFit exercises for beginners.

Burpee is a cardio exercise that includes a plank, jump and push-up. The beauty of it lies in the great variability of execution. In the classic version it works like this:

We start from a squat with our palms on the floor.
We jump to move our legs back.
From a lying position, perform push-ups. Depending on your physical fitness, push-ups can be removed.
We jump back into a squat.
We jump out with a clap above our heads and lower ourselves into a squat. Repeat the cycle for 2 minutes.

Several other options for performing the exercise: burpees with jumping over a pedestal or barbell instead of jumping, burpees on one leg, burpees with a jump on a pedestal.

Sit-ups or sit-ups from a lying position.

We take a lying position with legs bent at the knees. Straightened arms lie above the naked one. It is important to press your lower back, buttocks and upper back firmly into the floor.
As you exhale, lift your body up, while it is advisable to keep your back straight. We touch our feet with our hands.
Smoothly lower the body to the opposite position, exhaling. We hold our hands above our heads and touch the floor with them. Repeat the exercise.

Athletes who do not find it difficult to do a large number of repetitions can pick up weights in the form of a disc or light dumbbells.

Air squats strengthen the muscles of the hips, lower back and buttocks, which are important for the female figure, and have a fat-burning effect.

Place your feet slightly wider than shoulder width. We stretch our arms straight forward or spread them to the sides for balance.
Lower your hips to a point parallel to the floor. It is important to keep your back straight.
We fix the position, then rise to the starting position.

Make sure that your feet are pressed firmly to the floor, your knees do not extend beyond your feet, and your back is straight.

Lunges are a powerful tool for building beautiful and firm buttocks.

In the starting position, place your feet shoulder-width apart.
We take a step forward by about 70-80 cm. It is important to lean on your entire foot and make sure that your knee does not go beyond your foot. Keep your back straight.
We return to the starting position. We repeat the exercise again.

This exercise also has many variations, such as side, back or cross lunges. You can pick up light dumbbells. You should not take dumbbells with heavy weights, otherwise you will not be able to properly work out the muscle group and there is a risk of injuring the joint-ligamentous apparatus.

How often should you exercise?

The class schedule depends only on your preparation and how much free time you have. However, there are standard schemes, for example, 2-1-2-2 (two days of training, a day of rest, two days of training, two days of rest).

For both beginners and professional athletes, it is important to gradually enter the regime, monitor how your body reacts and not overload.

Below are different CrossFit complexes:

Basic crossfit exercises

Can CrossFit for beginners, classes in which will be conducted according to individual load, allow a girl to lose weight? This should be a specially intensive course, the programs of which are intended for a beginner athlete or a professional. Girls who want to lose weight and strengthen their muscles can choose CrossFit for weight loss, because its intense and functional movements help to form an ideal, toned figure.

Today there are programs that beginners can handle. They will be amazed by their beautiful, toned figure, magnificent abs, biceps, triceps, and side torso. CrossFit exercises, called workouts of the day or WODs, are short, intense workouts that combine exercises from different disciplines: weightlifting, track and field, gymnastics, and fitness. It is worth mentioning effective names and options with examples of performing tasks, these mainly include push-ups and planks.

With a weight

Kettlebell swings are done with two hands; they help to work out almost all muscle groups:

Position – feet shoulder-width apart, do not slouch your back, do not lower your shoulders.
The arms act as a lever for each jerk.
You can do squats with weights on your chest, moving your body up and down. They help to thoroughly work out the muscles.
If you lunge with weights overhead, you can develop not only strength, but also lose weight, stimulate coordination and flexibility. It's also a great adrenaline rush.

Technique for performing the kettlebell swing exercise

With a barbell

Only professional athletes, well-trained people who have been involved in sports for several days and know what loads they need can work with a barbell. Basic Rules:

Clearly calculated bar weight.
The correct number of presses and approaches.
Warming up before class (warm-up, cardio training).
For beginners – coaching insurance (support in the process).

With dumbbells

Many women choose a CrossFit training program such as dumbbell exercises. These are the simplest, safest exercises for health, and anyone can do them at home. These classes help in the shortest possible time to reduce excess body weight and bring your figure into good condition. To enhance the effect, the use of vibrating dumbbells is allowed.

With rope

Rope training includes not only classic climbing, but also work with the rope in its horizontal plane. By doing them, you can pump up all muscle groups well. There are a lot of exercises with a rope, but the most popular is the so-called wave: it can be done either simultaneously (the arms work equally) or alternating (one arm moves down, and the other moves up at the same time).

Crossfit exercises for legs

These can be squats and various jumps. The main directions are the development and strengthening of the leg and abdominal muscles. Both a professional athlete and a beginner who is ready to perform CrossFit exercises in combination with proper nutrition can cope with this program. These classes will make your legs strong, pumped up, and beautiful. female extra

What is CrossFit - why is it effective for losing weight?

Exercise programs related to developing strength, achieving a slim and beautiful body - that’s what CrossFit is. The point of this direction is to abandon narrow specialization and conduct diverse, interesting training aimed at comprehensive physical development.

The heart and respiratory system are trained, metabolism is improved, and sleep is normalized. Gymnastic elements are aimed at increasing body flexibility, working deep muscles, and improving coordination. Strength training helps develop muscle tissue.

Training is carried out in licensed gyms, fitness centers, at home and even on the street.

CrossFit for weight loss includes intense aerobic, gymnastic and strength training. This is what distinguishes it from most other programs, which are characterized to a greater extent by narrow specialization. Some of them are focused on losing weight, others on endurance, and others on gaining strength.

CrossFit allows you to effectively manage calories, get rid of fat tissue and build muscle. It is estimated that a 45-minute workout will burn between 600 and 1,000 calories. In a short time you can get rid of excess subcutaneous fat.

Some girls are frightened by the misconception that additional load is used for training. However, it is not necessary to use it. Training is carried out at home, on the street, without any additional equipment, weights, barbells.

CrossFit classes, in addition to the physical exercise program, require a careful approach to nutrition:

You need to eat at least three times a day. Ideally there should be five meals.
It is better to eat foods containing carbohydrates in the morning, protein foods in the evening.
Avoid consumption of fatty, hot sauces, processed foods, and bread.
Count calories whenever possible.
Increase your intake of vegetables and fruits.
The menu should be balanced.

Sample training programs for a month

Explanations for the tables:

1 circle = perform the exercise the number of times recommended in the WOD;
timed laps - work with a stopwatch, in each subsequent lap the speed increases;
SV - work with your own weight;
10-9-8... - 10 repetitions are done in the first round, 9 in the second, 8 in the third, etc.

Program for men (for beginners)