How to do a basic Crossfit workout [Get ripped]

How to do a basic crossfit workout.
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By: Lukef555


What is crossfit? Crossfit is an exercise program originated for foundations such as the military and police academies, it is still used in the military and police field today. Crossfit workouts are high-intensity, cardio, no break workouts. Today im going to be showing you the basics of crossfit and how to do your first workout (Keep in mind most crossfit trainers use this as a warm up)
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First up a video, this video is of Blake Schaud, an owner of the Pittsburgh area crossfit (The one I work out at) Blake was a firefighter and has competed in the crossfit Olympics, hes a really cool guy.




The basics of crossfit:
The basic principles of crossfit are as follows.

• There are no breaks in crossfit workouts.
• Crossfit is meant to train the entire body, form your legs to your shoulders.
• Crossfit is used to train everyone from Olympic athletes to grandmas.

Some of the main exercises of crossfit.
There are 3 main crossfit exercises you will be doing in just about every workout they are;

1. Squats
2. Double Unders
3. Sit-Ups.

Squats:
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A squat is a basic exercise used to strengthen leg and core muscles. It is done my stand staright, putting your arms out, and bending your legs, squatting your body down. To correctly do squats your back should be as straight as possible and all your weight should be on your heels.

Video: http://www.youtube.com/watch?v=90dbFDXfL3Q
*This is not my video, nor do I claim it is my video
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Double Under:
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The double under is pretty self explanatory, it is done during jump roping by making the rope go around your entire body twice in one jump.

Heres a video of Blake doing the double under and also deadlift:
http://www.youtube.com/watch?v=85wFQEaNKgY&feature=related

Sit-Ups:
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If you don’t know how to do a sit up, you deserve to be slapped! All you do is lay down knees bent and propel your torso up keeping your feet on the ground.


Now lets actually get to the workout.
This is the first workout I did when I started crossfit training, and it killed me.

First:
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Warm-up. Stretch out, do a couple warm up exercises, get yourself ready, Your going to need it.

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2nd
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Now here comes the main set. For the first part of the set youll be using a rowing machine. ( Look here: http://www.youtube.com/watch?v=-ceM4HHukhE ) If you do not have a rowing machine try a local gym or try and imitate.
In the row exercise you’ll be rowing 500meters, if you don’t have a machine this can be kinda sucky but you should time yourself, 500meters can take anywhere from 3-4 minutes.

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3rd
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After you’ve done your rowing you must move immediately on too 70 squats. You should do these with a medicine ball under you and lightly touch them with your butt each time you go down to make sure your doing them correctly.

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4th
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Now your tired as hell amirite? Well that sucks because now its on to 60 sit-ups. Wanna know the worst part? These are your break, pump them out going all the way up and all the way down each time.

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5th
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Have a good break? Now flip over and do 50 push-ups. Chest touching the ground every time.

6th
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Almost there, last thing. Now that your arms are good and tired time to do 25 pull-ups. If you watched the video at the top you can see how Blake has a jumping motion, this is the best way to go when doing pull-ups.

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Notes:

• When doing this as your main workout set it is done 3 times though no break, when using it was a warm-up set it is done once no break.

I hope you liked my guide and i hope you try out crossfit and good luck with your results!
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You need to give your body time to recover or else no gains will be made.

 

Keep telling yourself that bud. No break workouts are the BEST type considering keeping your heartbeat up builds heart muscle and cardio strength.

 

this is a nice guide, how much time a day should we take to do this? or should i say, how long should this take?

 

Well, if you do that workout one time it varies, for instance i did mine in 5:03 (One time) but some people are bound to be better or worse.

 

i question your methods. have you any idea how gaining muscle works? you clearly havnt if you think no breaks is good.

 

I question your skills, you obviously dont get the idea of a cardio workout. if you honestly think this doesnt work, go google it. You'll see real results instead of your twice a week gym crap.

 

I'm going to try to attempt some of these exercises. I will post results if I get any.

 

Your not gonna get results after one workout bud. Look into crossfit other ways to find more of these kinda workouts.