These are 7 CrossFit WODs that you can do if you are just starting
Are you starting CrossFit?
This sport consists of strength and condition training (a system with a variety of functional exercises performed at a high intensity, based on WODs).
The WODs (workout of the day, training of the day) are a great way for getting accostumed to this world and keeping consistency. The website Vitónica shared seven workouts that will help you a lot:
Cindy: Cindy is an AMRAP. AMRAP stands for As Many Reps/ Rounds As Possible or as many reps/rounds as possible . You have a timeing of 20 minutes, in which you attemp the following exercises:
5 pull-ups or pull-ups
10 push-ups or push-ups
15 air squats
When you finish 15 air squats, you start again with the pull-ups without stopping
10 minute AMRAP: This is possibly the simplest and has no name. It consists of a 10-minute AMRAP of the following exercises:
10 air squats
10 kettlebell swings
10 push-ups
Modified Chelsea: Chelsea uses the same reps and exercises as Cindy, but with the difference that Chelsea is an EMOM not an AMRAP. EMOM stands for Every Minute on the Minute or every minute on the minute.
Chelsea's EMOM is 30 minutes long and consists of performing the following exercises every minute for 30 minutes:
5 pull-ups or pull-ups
10 push-ups or push-ups
15 air squats
The remaining time (until the start of the next minute) should be used to rest.
Barbara modified: The original Barbara indicates five rounds, but we will do three of the following exercises:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
It is important to take our time since the progression of repetitions is ascending and can be demoralizing. If even reducing the number of rounds is hard, you can start the rep scale from 10 and not from 20.
Annie: This training is one of the easiest; understanding simplicity in terms of the accessibility of the exercises it includes.
We must perform in the minimum possible time rounds of 50, 40, 30, 20 and 10 repetitions of double unders and sit-ups.
Helen: Helen includes running, kettlebell swings and pull-ups. If needed use rubber bands in this last exercise.
Consists of 3 rounds of:
400 meter run
21 kettlebell swings
12 pull-ups
In the shortest time possible.
Death by burpees: The only exercise performed will be burpees with the total time stated by you (since the number of burpees to performed is determined by cronometer):
In the first minute a single burpee is performed, in the second minute two burpees are performed and so on. When you are no longer able to perform burpees the timer is stopped and the WOD ends.
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