CrossFit is a workout that is taking the world by storm. CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional movement.” If I had to explain it, it would be a mix between plyometrics, calisthenics, olympic weight lifting and a bit of gymnastics.
Sound intense? Well it really isn’t! CrossFit is a workout that can be used by most people. The workouts aka WOD (Work Out of the Day) are designed to be easily customized for your athletic ability. CrossFit doesn’t focus on fancy equipment and often the gyms, which they refer to as “Boxes”, are very bare in comparison to actual gyms. One idea behind CrossFit is to do your workouts in groups, so there is a strong support system to encourage you. And though you’re in a group, you are essentially competing against yourself, trying to get stronger and faster than you were the previous day.
Workouts for Anywhere
These exercises can be modified to be done at home without the use of any equipment. Your own body weight is a great instrument! The workout I will be showing you today is called an AMRAP workout. This stands for As Many Rounds As Possible. This workout will only be 15 minutes long. For this workout, you will start with 10 Burpees, followed by 10 Box Jumps, followed by 10 Sit Ups. That will complete One Round. You will continue that same routine, trying to complete as many rounds as possible in a 15 minute time frame. Feel free to swap out any of the movements if you have issues that would result in discomfort. Popular swap outs can include push ups, air squats, jumping jacks, jump rope and running.
Also, before you start any work out, be sure to warm up— examples: 100 jumping jacks, 400 m run, 100 jump ropes. After the work out, be sure to stretch!
WOD(Work Out of the Day):
15 Minute AMRAP
10 Burpees, 10 Box Jumps, 10 Sit Ups
1. Start standing, bend at your knees and bring your hands to the floor.
2. Jump your feet back, allowing your body to get into a plank position.
3. Bring your chest down to the ground and back up, basically doing a pushup.
4. Pushup, back into the plank position.
5. Jump your feet forward to meet your hands.
6. From squatting position, jump up with your hands raised. This completes one rep.
To make easier: Start standing, bend at your knees and bring hands to the floor, next walk your hands out until you are in a plank position. Forego pushup, and bring your hands back to your feet and stand back up. This completes one rep.
For added difficulty: Use dumbbells throughout the entire movement
Find a stable lifted surface, such as a stair or anything higher for added difficulty. (If you have a plyo box available you can use that as well.) Be sure to experiment with a height that works for you. Start with a low height and increase, depending on ability and comfort.
1. Start standing about one shoulder width from box or step, legs fully extended, arms relaxed and abs slightly contracted.
2. Do a slight squat, keeping your body as upright as possible, then explode through your feet, jumping onto the box.
3. Land as soft as possible, with the balls of the feet, being sure to fully extend your legs once you reach the top of the box.
4. To dismount the box, slowly step down from the box. This completes one rep.
To make easier: Start by standing about one shoulder width from box or step, legs fully extended, arms relaxed and abs slightly contracted. Take a step onto the box/stair, lifting your body onto the surface. Be sure to bring both legs up to the surface, standing tall, then step back down. This completes one rep. Be sure to alternate legs to be sure you are getting an even work out on both sides.
For added difficulty: Use a taller box, being sure to exercise good form while doing it to as this workout can be hard to complete during the actual workout.
1. Lie with your back on the floor, knees bent at about 90 degrees. Be sure to keep your feet close together and knees somewhat wide.
2. With your arms behind your head, keeping your torso straight, begin to tighten your abdominals, lifting your body towards your knees.
3. Continue upwards until you are in a sitting position, being sure to maintain tight abs through out the whole process.
4. Slowly lower yourself down to starting position. This completes one rep.
To make it easier: Lie with your back on the floor, placing a rolled towel underneath your lower back. Assume the standard position (laying on your back knees bent, feet flat on the floor) Place your arms at your side. Contract your abs and move your body up, trying to get your extended arms to reach your feet or further. Once you reach the highest you can go, slowly lower yourself back down to starting position. This completes one rep.
For added difficulty: Use a weighted medicine ball or heavy object that is easy to hold. Lie with your back on the floor, placing a rolled towel underneath your lower back. Knees bent, feet planted close together with knees spread apart. Place medicine ball above your head on the ground. Extend your arms up and back to grab the ball and start the motion of a sit up. Keeping abs contracted, bring the ball all the way up, maintaining locked arms. Once in upright position, tap the floor between your knees with the medicine ball. Slowly, in a controlled manner, return back to starting position, being sure to keep arms fully locked out holding the medicine ball.
So as I stated before, you will complete 10 reps of each of these workout moves before you move onto the next one. Once you complete all 3 moves, you have finished a round. Keep track of your rounds in your head or with the help of bottle caps, crayons, coins or whatever you have that you can use to keep track. This workout is meant to be intense, so try your best not to take too many breaks. Remember, it is only 15 minutes long, which is short compared to many work outs. Keep track of how many rounds you completed, even counting the final reps you completed. In a month or two, you can do the same work out again, and compare to see if you did better.