- 1Do some yoga stretching. Flexibility is very important to those doing a cross fit workout. Before you begin the routine, focusing on the hip flexors, lower back, and hamstrings. Some good poses to try include:
- 2Start with weight exercises. For an effective crossfit workout, choose two exercises that truly challenge you. Generally, a basic barbell move, like a squat or bench press, paired with an olympic weightlifting move, such as the deadlift or snatch, is a good way to go. Be sure to choose weights and exercises that really challenge you. 10 to 15 reps of each exercise should be enough. Some options to try are:
- 3Move on to full body exercises. These can use bodyweight, resistance bands, or medicine balls. Depending on the length of difficulty of the exercises, you can choose to do between two and four different ones. Ideally, each exercise will employ a variety of muscle groups rather than focusing on one section of your body. Do as many reps as you comfortably can, but note that if you can comfortably do more than 50 you should increase the difficulty of the exercise. Here are some ideas for exercises to do:
- 4Design your workout. Once you have chosen the different exercises you want to do, plan how you will do them. There's no real right way to do this, but there are a few guidelines that are good to follow. Consider staggering less challenging exercises between the more challenging ones. An example of a workout plan would be: 10 reps of a heavy exercise followed by 15 reps of a less challenging one. Repeat for 5 rounds. You can also get creative with the routine, such as starting with a large number of reps and decreasing the amount you do each set.
- 5Come up with a weekly plan. You should plan on training 4 to 5 days a week. Which days you choose are up to you, with some guidelines. don't train less than 2 days in a row or more than 3 days in a row. Some examples would be to work out Monday, Tuesday, Thursday, Friday and rest Wednesday, Saturday, and Sunday, work out Monday, Tuesday, Wednesday, Friday, and Saturday and rest Sunday and Thursday. or work out for 3 days in a row and then take a rest day.
- Know that working out more than 3 days in a row will cause your intensity to go down. It's more beneficial to give 100% 4 to 5 days a week than to give 50% every day.
- Don't push yourself harder than you need to. If you're just starting out, it's okay to just workout every other day. Continue this routine for 2 to 10 weeks until you can workout 2 days in a row for every 1 day of rest without feeling overly sore or fatigued.