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Beginner Crossfit Workout!

July 5, 2013 | 0 Comments
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Whether you are looking to lose some weight, improve your fitness, or become a Crossfit Pro much like MassiveJoes.com Sponsored Athlete Stephanie Ortiz, Metabolic Conditioning is an excellent method of training that is simple, yet effective. It is simple in that you often require little to no equipment in order to complete a workout, but don’t let this fool you in thinking that this means it will be easy!

This method of training suits a broad range of individuals who are looking to achieve a variety of fitness goals. Metabolic Conditioning, when performed effectively, burns a TONNE of calories, making it the perfect workout method for those seeking to lose weight. It is also an excellent way to improve your overall fitness levels, by challenging the various energy systems available in the body, but also an integral component of the sport of Crossfit, whereby you are judged on your ability to carry out such exercises with proper technique, heavy weight and within a timely fashion!

Australian Regional Crossfitter, and Massivejoes.com Sponsored Athlete Stephanie Ortiz, has put together TWO workouts for anyone looking to get a taste of Crossfit, or seeking a new challenge to assist them toward their health and fitness related goals. If you are able to complete the first workout with ease, take it up a notch and try workout #2! Options have been provided if you are unable to perform the intended exercises, so work within your limits, but really aim to maximise your efforts in the given time period. She has also included relevant warm up and mobility work, to ensure that you prevent the incidence of injury, use correct technique and ensure that you recover adequately.

 

Workout 1: Beginners

What you’ll Need:

Prior to Working Out: Warm Up

  • 3 x Bridge Ups (Hold Each for 5 Seconds)

 

Lie on your back, and bring your knees up to a bent position (knees pointing toward the ceiling) and place your feet directly under your knees. Thrust your hips upward, pushing through the heels of your feet, and keep the tension on in your glutes. Ensure your abs are kept tight to ensure your glutes are the prime drivers of the movement. 

  • 10 Band Pull Aparts (Choose a ‘light’ band)

 

Holding a resistance band, place your arms out directly in front of you. Take your arms outward to the side whilst keeping your arms straight and posture tall and allow the band to come closer toward your chest. When your arms are at full extension, pause for a moment, and control your arms to return to the starting position.

AMRAP (As Many Rounds As Possible):

  • 5 x Pull Ups*
  • 10 x Push-Ups**
  • 15 x Air Squats (Bodyweight Squat)***

Total Time: 10 Minutes

Steph’s Challenge: Aim for 10 rounds!

* If you are unable to complete a Pull-Up, use either a resistance band or an Assisted Machine. Choose a grip/hand position of choice, keep you abdominal muscles tight, and contract your back as your pull your chest upward toward the bar.

** If you are unable to complete a Push-Up, complete them on your knees or using a Smith Machine, so your body is on an incline. Place your hands under your shoulder whilst lying on your front, keep your abdominal muscles switched on and your gaze facing downward so your spine and neck are aligned. Lower your body toward the ground, keeping all tension in your chest. Drive through your hands on the way upward, squeezing your chest.

*** If you are unable to perform an Air Squat, perform a Box Squat whereby you complete a squat until your bottom touches a bench each rep. Stand with your feet just wider than shoulder distance apart, and keep your posture tall. To perform a squat, assume you are about to sit when commencing your descent, driving your knees outward and keeping a neutral spine. Once you reach your desired depth, squeeze your glutes and push through your heels on the way back to the starting position.

Post Workout:

  • Foam Rolling (5 – 10 minutes)
  • Seal Stretch (2 minutes per leg)

 * Lying on your front, place your hands under your shoulders, and push through your hands to lift up your upper body. Ensure your chest remains upward and fully extend your arms, so you are curving your back. Bring your shoulder blades together to take the stretch to its full potential.

** Get on all fours, with your feet touching a wall or verticle surface. Place a towel or some padding under one of your knees, and shift that knee toward the wall, so your lower half of leg bends and runs parallel to the wall. Bring your other leg in front of you, bent to create a 90-degree angle. You can use one hand on the ground to assist your balance, but you should feel the stretch through the quadricep and the hip flexor. Be careful when you try this for the first time, and don’t over stretch.

 

If you think you’re up for an extra challenge, why not try a more advanced…

Workout 2: Intermediate

What you’ll Need:

Prior to Working Out: Mobility

  • 3 x Bridge Ups (Hold Each for 5 Seconds)

 

Lie on your back, and bring your knees up to a bent position (knees pointing toward the ceiling) and place your feet directly under your knees. Thrust your hips upward, pushing through the heels of your feet, and keep the tension on in your glutes. Ensure your abs are kept tight to ensure you glutes are the prime drivers of the movement. 

  • 10 Band Pull Aparts (Choose a ‘light’ band)

 

Holding a resistance band, place your arms out directly in front of you. Bring your arms outward to the side whilst keeping your arms straight and posture tall and allow the band to come closer toward your chest. When your arms are at full extension, pause for a moment, and control your arms to return to the starting position.

AMRAP (As Many Rounds As Possible):

  • 3 x Wall Balls*
  • 3 x Toes To Bar**
  • 6 x Wall Balls
  • 6 x Toes To Bar
  • 9 x Wall Balls
  • 9 x Toes To Bar
  • 12 x Wall Ball
  • 12 x Toes To Bar

(Continue to increase the reps by 3 as far as time allows).

Total Time: 12 Minutes

* To perform a Wall Ball, hold a medicine ball at your chest and perform an Air Squat. On your way upward, drive through the heels and throw the Medicine Ball approximately 1 – 2 metres above your head. Upon catching the medicine ball, ensure you have commenced your next squat.

** If you are unable to Perform ‘Toes To Bar’, begin by simply raising your knees in a ‘tuck’ position whilst hanging from a bar. To perform a ‘Toes To Bar’, hang from a bar with your arms shoulder distance apart, slightly bent and your abdominals locked. 

Challenge yourself: Record what repetition number you achieve in the given time, and try the workout again next week, aiming to beat this number.

Post Workout: Mobility

  • Foam Rolling (5 – 10 Minutes): Spine, Legs
  • Seal Stretch (3 x 15 Seconds)*
  • Couch Stretch (2 Minutes per Leg)**

 

 * Lying on your front, place your hands under your shoulders, and push through your hands to lift up your upper body. Ensure your chest remains upward and fully extend your arms, so you are curving your back. Bring your shoulder blades together to take the stretch to its full potential.

** Get on all fours, with your feet touching a wall or verticle surface. Place a towel or some padding under one of your knees, and shift that knee toward the wall, so your lower half of leg bends and runs parallel to the wall. Bring your other leg in front of you, bent to create a 90-degree angle. You can use one hand on the ground to assist your balance, but you should feel the stretch through the quadricep and the hip flexor. Be careful when you try this for the first time, and don’t over stretch.

And that’s it! If you enjoyed this workout, click HERE to view similar, challenging workouts for FREE! Challenge yourself today and introduce a new training style into your weekly regime!

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