Here Is How You Do Crossfit Workouts The Proper Way


CrossFit workouts can go a long way for you. If you're new to it, CrossFit will probably seem intriguing, but simultaneously, somehow like a foreign language.

Essentially, it's all about taking your raw self and optimizing. You are capable of “this many” reps, in “this much” time and the idea is to advance those numbers and advance who you are through what you can push yourself to achieve.

Here we will talk in depth about proper CrossFit workouts and how to use them to develop your strength and body conditioning. It happens through programs, team motivation, competition, varietal training, and CrossFit's notorious intensity.

Who Is CrossFit For?


Crossfit is for everybody. That is a vague and general statement, but at the same time literal. They design classes for every size and shape. There is maybe one category of people who should stay away from CrossFit come to think of it, those that aren't willing to push themselves physically, mentally and emotionally through exercise, and drip a bit of sweat.

It is a high velocity and high-intensity training. It is well known as “the sport of fitness”.  All that seems overwhelming, but Crossfit centers make the environment motivational, accepting, and encouraging, no matter who you are or what level of effort you are willing to tackle the challenges with. Everybody has their limits, based on their personal skill and ability, and your efforts are well respected amongst the scene.

Police academies, military specialists, champion martial artists, and athletes around the globe use the training and power of CrossFit workouts.

Essentially, Crossfit is strengthening and conditioning to the body through a wide variety of workouts. Instead of just jumping on the elliptical, or treadmill, your limits are tested and pushed through different exercises that trigger an array of muscles throughout your entire body. The simple idea is building the body, equipping it enough to handle practically anything and everything.

Really, everyday changes. The main source of pride in the world of CrossFit is the diversity of strengthening and conditioning the body. Every day you enter a CrossFit facility they will meet you with a new routine. If you are someone who is set on specializing in one area of life, like a swimmer, or another professional athlete- who requires specific strengths, then CrossFit might not be the best option.

However, those of us who enjoy strength training will enjoy CrossFit workouts. Those of us who enjoy being part of a group or community will enjoy going to CrossFit. Another pride of the practice is to have a tight-knit community that uplifts one another, empowering and motivating everyone to the training levels and strengths of their aspirations. For those of us who just downright love fitness, love challenging our capabilities, and drink in a good gym experience like it was coffee for their day, are bound to love CrossFit.

What Is A CrossFit Class Like?


They break CrossFit classes down based on experience and capabilities. If you are new to the practice, most gyms have introductory classes based on an overview to CrossFit and then some basic bodyweight movement workouts. These are light, informative exercises that get you familiar and willing to join in. Often, they are free.

Before joining the regular classes, they will probably guide you through a course that teaches the nine foundational movements of Crossfit and how to maintain an integrity of form through the process.

Each class runs for about 45 minutes to an hour regularly. The beginning of classes rings in, and everyone gets going on the course while instructors walk around, keeping an eye on you and managing help.

Most Crossfit classes will break down their classes into 4 categories. Warm-Ups, which are core movements from exercises like jumping jacks or push-ups, lunges, and jump rope. That will get your body moving and ready for the next category- Skill or Strength Workouts. These work interchangeably because some days your muscles need to rest, so there will be strength days when you will dead-lift or squat. If there is no strength training for the day, then instead you will probably focus in on a specific and unique skill.

*Remember though, these skills change daily because Crossfit is not about specializing. The next category is- Workout of the day. Here there will be one activity in which they tell you to do a certain amount of reps of and as rapidly as you can. There is a set time limit on this portion. Finally, the last category, thank God, is the cooldown/ stretching. The name speaks for itself. You will probably be feeling quite the burn, and exhaustion, so now it is about respectfully tuning into the body and giving it the nurturing it deserves for the stress it endured. These moments are crucial for proper workouts.

CrossFit Workouts You Can Do At Home

workout at home

Understanding the information from above, you can organize together your own CrossFit workout regime in the comforts and privacy of your own home. Let's say you don't exactly enjoy being amongst a community of people while you workout. They might lead to distracting you; it might smell like body odor. You can take the 4 Categories learned above, and you can orchestrate your very own routine. Just don't forget to change up the workouts you do daily. Crossfit is all about variety and strengthening every muscle you can, throughout your whole body, so you are virtually ready for any and every task that life can throw your way.

Crossfit gyms can also end up breaking peoples budgets. Trainers and equipment are expensive. Cleaning is expensive, the gym has got to pay for all that service somehow, and it is at the expense of your precious, earned dollars. Instead, to save some of that money, you can learn these exercises and do them at home. In fact, free of charge, will put a new Workout of the day for you to apply to your at home workout routine, every single day.

Some Crossfit workouts you can try at home would be:

  • ”7-Minute AMRAP”- where in a 7 minute time frame you are to do as many of the following exercises as possible. 10 Lunges, 10 Mountain Climbers, and 10 Push-Ups.
  • ”16-minute Upper Body AMRAP”- within 16 minutes do as many of the following as possible. 8 Burpee, 8 Push-Ups, 16 Pull-Ups, and 16 Hanging Knee Tucks / or Situps.
  • “High-rep Bodyweight classic”- Where you would do eight rounds of the following sequence. 10 Push-Ups, 10 Air-Squats, 10 Burpee, and again 10 Air Squats.
  • “Cindy”- 20 minutes intervals, but maybe try 10 minutes for your first attempt. 5 Pull-Ups, 10 Push-Ups, 15 Squats.
  • ”AMRAP” (which stands for As Many Reps As Possible if you didn't know.) You set a timer for 15 minutes and maintain the sequence of exercises. Start with a 200m run, then 10 dumbbells overhead press, then 10 Pull-Ups, and then 10 Wall Balls.
  • ”Murph”- This one can really test you. You start with a 1-Mile Run, proceed to 100 Pull-Ups, 200 Push-Ups, 300 Air Squats, and then finally another 1-mile run. (Some professional CrossFit athletes perform this exercise while wearing a 20-pound weight vest! Of course, that's optional.

Those are all some great Crossfit workouts you can perform at home or just on your own.

There are great reasons to get into your own at home practice, but there are also a few drawbacks you should really take into consideration as well.

While you get going on your exercises, there is nobody around, but you, to watch your form and make sure the complex array of movements, which are required for proper training, are done correctly. Wrong moves and pressures can cause serious injuries, especially if you are working your way up in weights with serious strength training.

You will also be by yourself. That can be a good thing in the sense of focus, but conversely, you will have no audience, or personal support, which is fundamental to the world of Crossfit.

You also will most likely be working with the bare minimum for equipment. There is a reason Crossfit centers are a great business. You will also be likely to lust over having the equipment you need and then possibly spend your money, which you were trying to save, on these nice new pieces to advance and enhance your practice.



If you love working out, then this is an arena that will bloom with fulfillment. If you are bored of the gym, and the routine of doing the same exercises, a Crossfit workout will spice up your practice, constantly adding and subtracting through a wide variety of drills. Finally, if you just don’t know how to perform the exercises or any exercises for that matter, then Crossfit offers an incredible learning experience.

Ultimately you have to remember, for proper use of a Crossfit workout what you are going to receive of it, will be based on what you are willing to put in.

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