CrossFit, a high-intensity style of training [1] that mixes gymnastics, Olympic weightlifting, rowing, and running together, has become one of the most popular workouts over the years. As popular as it is, couch to CrossFit probably isn't the best idea due to how complex the workouts are.
To get you more familiar with the movements you'll see in WODs (workout of the day), POPSUGAR tapped four CrossFit coaches to find out the exercises every CrossFit beginner should know. The ahead moves are strengthening, they'll help you build muscle, and they'll also give you a confidence boost when you hit the box (what the gyms in CrossFit are called). This is not a CrossFit workout, so don't do all of these moves at once. Instead, begin to implement these exercises into your workouts and begin to progress them as you become more comfortable with the movements.
If you're a CrossFit rookie, these are the six exercises coaches want you to learn.
Air Squat
"The air squat is the foundation of most CrossFit moves," Julie Upton, CrossFit level 1-certified coach told POPSUGAR.
- Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
- Keeping your weight in your heels, sit back into your deep squat as you raise your arms overhead.
- Return to standing while lowering your arms to your sides. This completes one rep.
Hollow Body Hold
According to Danielle Barry, a CrossFit level 2-certified coach at Solace New York [3], hollow body holds are "the king of building core stability and strength."
- Begin on your back with your legs straight and your arms extended overhead.
- Actively press your lower back into the floor, and draw your belly button into your spine.
- Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor. Maintain tight abs and glutes. It's OK to bend your knees if straight legs are too challenging.
Basic Push-Up
According to Julie, a perfect push-up is one of the foundational moves of CrossFit.
- Start in a plank position with your arms and legs straight, shoulders above your wrists.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
- If this is too difficult, do this exercise with your knees on the floor.
Goblet Squat
"The kettlebell goblet squat is a great exercise for beginners," Nick DellaCamera, CrossFit Stamford [4] owner and CrossFit level 1-certified coach, said. He recommends doing goblet squats at the beginning of a workout to create full-body awareness and to get your heart rate up.
- Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focussed in your heels, push yourself up to the starting position.
High Sled Push
"Sled pushes are easy on the joints," Kenny Santucci, a Solace New York [5] CrossFit level 2-certified coach, said.
- Grip the high bars on the sled and fully extend your arms.
- Step forward with either your right or left foot and begin to push the sled forward.
- Keep your core engaged and maintain a neutral spine throughout the entire movement.
- Beginners should push for 25 meters. Those that are more advanced should push for 30 to 50 meters.
Burpee
"Burpees are great because they provide a cardiovascular benefit along with strength and conditioning," Julie explained. If you can't get your chest to the ground just yet, start with a squat thrust [6].
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.