Crossfit workouts optimize fitness with constantly varying movements of high intensity. There are many Crossfit exercises available freely on the internet which can be done by people who have the zeal and enthusiasm for fitness. Crossfit Inc. is a company that provides a fitness regimen to people looking for holistic fitness in a measurable and meaningful way. The Crossfit daily workouts are scalable to individual’s fitness ability.

Before we go into the cross fit exercises, let us get familiar with some Crossfit lingo so that you can better understand the Crossfit workouts list:

• Box: CrossFit gym.
• WOD (Workout Of the Day): Typically only about 20 minutes or as determined by your coach/box.
• AMRAP( As Many Reps/Rounds As Possible): The rounds or reps you want to complete or you wish to complete.
• For Time: You need to finish the prescribed workout as quickly as you can.
• Score: The number of reps/rounds you complete in a workout. You are scoring if you track additional reps, however you only “complete” if you were into the next round but don’t finish it (i.e., 8R + 12 would mean eight rounds complete and 12 reps into the ninth round when time expired).
• Rx’d: This is written after your score if you have done every exercise of the workout without any alterations or modifications. (i.e., 7R +16 Rx)

CrossFit Games: The Superbowl of CrossFit, where the most elite in the sport come to compete during the summers to be crowned as World’s Fittest Man and Woman.

CrossFit Open: CrossFitters can register online, then compete in a form of CrossFit Game alone or at their box.

Importance of warm up before Crossfit workout:

A warm up is necessary before any exercise. For crossfit exercises, it is very important as these workouts are intense and require a lot of flexibility. A warm up session will train and make your body ready for an intensified workout session.

The typical warm up time which most people follow, is around 30 minutes. A good warm up before your Crossfit workout routine will help you sweat lightly and prevents your body from “exercise shock”.

It makes your blood and muscles ready for further exercise by actually increasing your body temperature. A proper warm up session will be very effective. Muscles also tend to perform better after a warm up. Your muscles will become more flexible, giving you more power to perform various exercises as well as decrease the chances of injury.

On the other hand, if you start your workouts without a warm up session, your heart begins to strain.

Crossfit standard warm up:

3 rounds, 10-15 reps of the following:

• Samson stretch
• Overhead squat with broom stick
• Sit-up
• Back-extension
• Pull-up
• Dip

You can also do workout specific warm ups to help loosen specific muscles.

Now let us look into Crossfit workouts list for beginners. A small tip for beginners is that one should not start off with complex exercises as this may lead to injuries. Proper training with a trainer is also equally important before starting off with Crossfit training workouts.

Crossfit exercises are typically very quick with very small intervals of breaks and are very exhausting. Therefore, it is recommended to start with simple exercises and then upgrade to the more complex ones.

Few tips for doing beginner Crossfit workouts are:

Warm ups: Run for five minutes, do some push ups, jumping jacks, burpees, mountain climbers and sit-ups to get your body going.

Half Cindy: 10 minutes, AMRAP. While the full cindy is for 20 minutes, for beginners, crossfit workouts include only a half Cindy of 10 minutes. This WOD includes the following-

• Five pull ups
• 10 push ups
• 15 air squats.

You may feel very exhausted the first time and may not be able to do this WOD properly, but don’t feel discouraged. This only happens because your body is not used to endurance. But you will gradually learn to do push ups and pull ups without any glitches. You can also modify this WOD by using a wrap-around band for assisted pull ups. Push ups can be done on knees. But do not forget to keep a track of your progress.

Crossfit total: This WOD includes the following-

• Five back squats
• Three overhead presses
• deadlifts

The focus in this workout is on lifting. Don’t get scared of the heavy weights. These weights are only to get newbies accustomed to weight lifting. These weight lifting exercises should be done only under the presence of a trainer as they need to be done correctly. Staying safe is the main priority in this workout. If you injure yourself, they entire purpose of the workout will be lost.

Helen: The Helen WOD is among the favorites of many. The workout includes-

• Three rounds- 400 meter run
• 21 American kettlebell swings
• 12 pull-ups

This workout seems simple but keep in mind, that the 400 meter run should be done with a specific speed so that you do not exhaust yourself soon after you finish one round. Be safe while swinging the weights overhead. Also, you can modify this WOD by using a resistance band around the bar for assistance.

Sit-ups and lunges: This WOD includes-Three rounds for three minutes, a two minute rest, AMRAP. This WOD consists of

• 15 sit-ups
• 15 lunges

This WOD is a good cardio exercise. This WOD happens in an interval style; exercising for some time and taking rest and then continuing with exercise again. If you find this WOD to be too simple and easy, scale it up by adding weights or increase the number of lunges you do. Instead of doing two rounds you can scale it up to five rounds. The best part about Crossfit exercises is that they can be modified according to your requirements.

Chelsea: This WOD consists of-

• Five pull-ups
• 10 push-ups
• 15 squats

Perform these exercises on the minute, every minute for 30 minutes. It is a very simple exercise but good for the beginners. It is not always about selecting the complex exercises. You should always start with simple exercises and upgrade to complex ones. This gives better results and will prove to be effective.

Barbara: This is a slightly intense workout so make sure to do an appropriate warm up.

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 squats (five reps, three minutes between each round).

For Barbara, the time taken by each round is a little longer. This WOD takes not more than three minutes to complete. This WOD consists of simple exercises but when done together for about a three minutes they really prove to be effective.

21-15-9: This WOD consists of three rep rounds. The first round is of 21 reps, second one is of 15 and third round is of 9 reps. The exercises should consist of-

• One arm shoulder press push-ups with your weight and alter the arm after you are done
• Chair dips with elevated feet and burpees
• Relax by doing a crab walk before moving to the next round.

Tabata workout: The Tabata workout is one of the most effective workouts which can burn your fat stores in 20 minutes. This WOD is named after a Japanese researcher Izumi Tabata. It follows a 2 to 1 work-to-rest ratio. The time for this workout is stretched out for 20 minutes followed by 10 seconds of rest. This pattern has to be followed for the next eight rounds. This workout can be done with the combination of-

• Eight intervals of pull-ups
• Eight intervals of pushups
• Situps
• Squats

Another combination can be:

• Squat
• Bench press
• Deadlift
• Push press: all with a 135-pound barbell.
• Body-weight-gone-bad: This WOD typically consists of-
• Air squat
• Pressup
• Situp
• Box jump
• Pull-ups

The WOD consists of three, five minute rounds. Each of these exercises are done for a few minutes before moving on to the next one. After a total of five minutes take rest for a minute and repeat the same for a total of three rounds. The exercises performed in this WOD are quick and continuous, which have a good effect on burning your extra fat.

Crossfit workouts list of exercises are very effective in burning that extra fat and one should definitely try a crossfit workout routine to achieve their goals. The Crossfit workouts list mentioned above is for beginners and is very simple and easy to perform. Crossfit is great for people who get bored of following the same exercise routine everyday and gives one a chance to really liven their exercise regimen.

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