Crossfit for Beginners – Post 2 – Day 1 Work Out

So as promised this is my second post about CrossFit for beginners and what I have been doing so far. The plan I am working through is a 101 day plan including rest days so basically three months.

The first thing I will say is that it has taken me a lot longer than 101 days as I have been running as well as working through this plan and I have stopped and started from the start again once, but I am not worried about that, what I would advise it to just work through the work outs, if you miss a few days just pick up where you left off. For that reason, I am going to leave out the rest days as I think you need to listen to your body.

When you first start, especially if you are new to body weight exercises you will probably be in quite a bit of pain after your first few workouts so make sure you give yourself a few days rest in between to get your body used to it. That being said don’t be scared to train when sore, as long as you can’t work through it and your form isn’t affected then you don’t have to wait to be pain free.

Day 1.

Warm Up –

• Run 400m / 0.25miles (if you cannot run then 4 minutes of any cardio can be substituted)
• 4 minutes AMRAP (As Many Reps as Possible)
  • 5 Push ups
  • 10 Squats
  • 20 Jumping jacks

Workout –

• Run 400m
• 40 Squats
• 30 Sit Ups
• 20 Push Ups
• 10 Burpees

Record the time it takes you to complete the work out element as you will use this to compare your progress later on.

Note:- 4 minutes AMRAP – This means As Many Reps as Possible in 4 minutes, so you work through the steps until the time is up. 5 push ups, 10 squats, 20 jumping jacks, 5 push ups, 10 squats, 20 jumping jacks, 5 push ups and so on………

I accidentally timed the whole thing and I have done it twice which took 20:47 the first time and 17:35 the second which I was really happy with the improvement.