Welcome to the third instalment of my Cross Fit For Beginners Series starting with Day 2 Like I have said I am leaving out the rest days so take as many as you need in between the workouts, Check out my second instalment for more information.
Warm Up –
- Run 400m / 0.25miles (if you cannot run then 4 minutes of any cardio can be substituted)
- 4 rounds of 15 second intervals
- Lunge Step Alternative Left and Right
- Push Ups
- Sit Ups
Work Out –
- 15-minute ladder
- Sit Ups
Note 1 – 4 rounds of 15 second intervals means you do 15 seconds of each work out 4 times meaning you will have done 1 minute of Lunge steps, Push ups, Squats and sit ups by the end of it. You are aiming for speed but also technique, if you were competing incomplete reps do not count so make sure you stay on form.
Note 2 – Ladder – A ladder means you will do one of each workout followed by two of each workout then 3 of each workout and so on and so forth until you run out of time. 15 minutes may not sound too bad but this can be brutal so make sure you keep an eye on your form and hydrate as much as you need to.
For many people Burpees are a big obstacle because they are horrible and nobody wants to do them but power through it, no one hates burpees as much as I do. When I was 18 years old I went to the gym with my sister who was super fit and 10 years older than me. We were doing a circuits class and although at that age I was slim I was not fit or strong and I had no idea how to do a burpee, I was at the burpee station and was trying my best when some old man pointed at me in the middle of the whole class and said ‘She’s not doing her Burpees property’ to the instructor. I was mortified and now I think of him every time I do a burpee. When I started this program, I had learned how to do a Burpee correctly but could only do one at a time and had to stop in between reps, now on a good day, I can do 10 without stopping which is something I never thought I could do. It’s these clear signs of progress that really keep you going with Cross Fit. So if you are looking at this thinking no way, just try it take it one at a time, just do what you can in the time and try to beat it next time. Your only competition is yourself.