Every day more and more popularity is gaining such a sporting movement as a crossfit. And it is not surprising, because by and large, ordinary sportsmen need ordinary simulators, tools or other devices that are fairly common and do not require large expenditures. They can be engaged in a sports field or at home, having at the disposal of minimal sports equipment.

  1. General information
  2. Positive and negative sides
  3. Basic exercises
  4. Crossfit training program for beginners
  5. Conclusion

But, as elsewhere, there is a “second side of the coin”. What exactly is meant by this expression will be considered below.

General information

As mentioned above, crossfit is a sporting movement that is gaining popularity due to well-known brands (for example, REEBOK) and “human factor”. In Western countries, this sporting movement appeared earlier than in Central Europe, and young people have been involved since the beginning of the 2000s. At us the splash of hobby for this sport has fallen for 2010 – rather recently, and has captured all layers of the population and age groups (in the ranks of athletes there are old men).

The philosophy of this sport is the constant physical development and propagation of a healthy way of life. Strangely enough, this sport is competitive and combines several other sports at once, taking from them a little bit, but the best (gymnastics, powerlifting, weightlifting, kettlebell lifting, plastic and other). This can be seen by looking at the basic exercises of the program described below.

The goals of the crossfit are not only in the development of the musculature of the body, but also in strengthening the body systems, the development of physical qualities (reaction, strength, endurance) and the appearance of athletes. Intensive crossfit training program for beginners will constantly keep the athlete in suspense, and sweat will pour “river”.

Positive and negative sides

In addition to the fact that the athlete’s body will be constantly subjected to stresses, and therefore development, during the classes will also develop willpower, increase self-esteem, decrease excess weight and, as a consequence, transform the appearance. In addition, now this sport is very popular with young people, which indicates new acquaintances, support from comrades and constant motivation.


But there are also unpleasant moments – the chance of injury, overtraining, overstrain of the body systems and other unpleasant moments, awaiting beginners in the pursuit of rapid results.

Despite the fact that the crossfit supposedly promotes sports without the use of sports supplements and pharmacological preparations, the leading representatives of this movement can not do without “doping” in the form of various additives or chemical compounds. This aspect indicates a divergence of opinion among representatives of the cross-ffite.

Some respected publications are critical of the crossflight and correctly substantiate their position. But whether comments and criticism are true, everyone will have to find out for themselves. Still, before you start joining the ranks of crossfitters, you must be prepared for the fact that this direction of physical development can disappoint or not meet expectations.

Basic exercises

At first, it is recommended to use the following crossfit exercises for beginners – for the overall development and strengthening of the body. Later this will allow the use of special exercises. I also advise you to buy a unique course on how to train on the street.

It is worth noting that the crossfit exercises are many – in the advanced stage of training they can be combined at their own discretion and make up a personal training program, starting from the base.

Our program is designed for one month – for this period exercises should prepare the body for subsequent workloads. Total 9 exercises and 3 lessons per week.

crossfit training
Crossfit training

№1. Squats. 
A feature of cross-sit squats is that they are performed on the technique. It should be lowered so that the back is constantly bent (not bent, but bent), that is, straight, and the buttocks should be laid back. In this case, the hips should be parallel to the floor, and the angle between the shin and thigh should be approximately 90 degrees. This is the right technique, borrowed in powerlifting, only without a bar.

№2. Horizontal pull-ups. 
The training on the bar or gymnastic rings (possibly, removable beams) should be at a distance of 1 – 1.15 meters from the floor. Holding the shell, you need to rest your heels in the floor, and the body straighten and strain the muscles of the body – press, waist, buttocks. From this position, pull up and lower. As you gain experience, you should try to tear your legs off the floor.

No. 3. Flexion-extension of hands in the vise on the crossbar (pull-up). 
Will perform the usual pull-up on the bar, adjusting the grip on their own – better slightly wider than their own shoulders. Despite the simplicity, the exercise has great potential. If it is not possible to fully pull up, it is possible to perform with the feet on the floor, stand or with the help of a partner. I think you will also be interested to know who owns the world record for pull-ups.

№4. Goblet-squatting. 
The technique is similar to the usual squats described above. But in this case it is necessary to hold the weighting agent at the breast level – dumbbell, weight, pancake and so on. In this case the elbows should be directed downwards, and not to the sides. Socks unfolded slightly outward. From the features of the exercise increases the tension of the muscles of the abdomen, lower back and legs.

№5. Step-ups. 
Before you need to arrange a platform, which will have to pacing. Putting one foot on the platform, you need to perform lifting, slightly pushing away from the floor with the other leg. Then, in the same way, drop to the floor, changing the position of the legs. Repeat the same for the second leg. When staging stops on the platform, you need to monitor the direction of the socks – they should look forward.

№6. A jerk of weight. 
The legs are set (slightly more than the width of the shoulders), the weight is held with one hand and stands on the floor between the legs. The body is almost parallel to the floor, and the free hand is retracted and does not touch the body. The back is straight or bent. Perform a jerk of weights, straightening the knee and hip joints, while lifting the weight above the head until the hand is completely straightened. Lower and change the position of the hands. First, take the minimum weight by weight so as not to get injured.

№6. The deadlift with weights (dumbbells). 
To become straight, the arms restrain burdens between the legs (approximately to the OCT). Legs shoulder width apart. Perform bending of the legs in the hip and knee joints, tilting the body forward, and weighting on the floor. Then return to the starting position. Read also about the exercise deadlift.

Crossfit training
Crossfit training

№7. Makhi weight. 
The starting position, as in the previous exercise. Tilt forward, bending your legs and crouching down. In this case, the weight must pass between the legs to the level of the buttocks. After, at the same time you need to straighten in the joints of the lower extremities (get up), and lift the weight to the level of the chest on almost straightened arms. Return to the starting position.

№8. Flexion-extension of the arms in the supine position (push-ups). 
The position of the hands is slightly wider than their own shoulders, their feet stand on their toes, the body is strained and straightened. Do lowering, lightly touching the floor with your chest, then – straighten your arms. The setting of the hands can be changed (wider, already).

Crossfit training
Crossfit training

Crossfit exercises for beginners assume full compliance with the recommendations and only in some cases allow arbitrary actions, such as setting hands or grasping.

Crossfit training program for beginners

First week. 
Monday: for one minute – 6 sit-ups, 6 horizontal pull-ups, remaining time until the end of the minute to rest. Repeat all for 15 – 20 minutes.
Tuesday: 6 deadlift with weights or dumbbells, 8 push-ups in the latch. Repeat continuously for 15 minutes.
Wednesday: 5 step-aps for each leg (10), 6 pull-ups on the crossbar. Work on rounds, total 5. After each – a rest equal in time to work in one round.

Second week. 
Monday: goblet-sit-ups, dash weights. Only 3 time-rounds (each in time). Each subsequent round, the load is reduced. Formula: 30-30; 20-20; 10-10.
Tuesday: 10 push-ups in the support lying down, 12 weight-gauges, rest is equal to the work time. Only 4 time-rounds.
Wednesday: 8 horizontal pull-ups, 7 step-ups for each leg (14). Continuous repetition for 15 minutes.

The third week. 
Monday: 10 deadlift with weights, 10 pull-ups on the bar, rest is equal to the work time. Only 3 time-rounds.
Tuesday: 11 goblet squats, 6 jerks of weight for each hand. Repeat continuously for 10 minutes.
Wednesday: 12 horizontal pull-ups, 15 kettlebells, rest is equal to the work time. Only 4 time-rounds.

Fourth week. 
Monday: 5 step-ups for each leg, 10 push-ups in the foreleg. Continually repeat for 8 minutes.
Tuesday: 15 kettlebells, 10 pulls on the bar, rest is equal to the work time. Only 5 time-rounds.
Wednesday: 12 goblet-sit-ups, 12 horizontal pull-ups, rest is equal to the work time. Only 4 time-rounds.


Exercises have much in common with the original, but at the same time differ from them. High intensity of training allows to develop your body in a complex way, and the presented program is unique. The following constructs of individual programs should be based on the technology of building the basic program.