PHYSICAL ACTIVITY
TOWARDS HEALTH
AND FITNESS
CROSSFIT EXERCISE
What is a Crossfit Exercise?
A form of high intensity interval training, CrossFit is a strength and conditioning workout that is
made up of functional movement performed at a high intensity level. These movements are
actions that you perform in your day-to-day life, like squatting, pulling, pushing etc. Many
workouts feature variations of squats, push-ups, and weight lifting that last for predetermined
amounts of time to help build muscles. This varies from a traditional workout that may tell you
how many reps to do over any period of time.
CrossFit Journal notes that the workouts are so effective because of their emphasis on the
elements of load, distance and speed, which help participants develop high levels of
power. The workout may utilize different equipment to accomplish this, including kettle
bells, rowers and bikes, medicine balls, speed ropes, rings and plyo boxes.
CrossFit is similar to Orange Theory in that there is a standard "workout of the day"
(WOD) that all members complete on the same day. The daily workout can be found on
their website (which is always free), along with a guide to all the specialized lingo that is
used. There is also a substitutions section on their FAQ page that suggests places to find
level appropriate workouts. “CrossFit is universally scalable and modifiable for all fitness
levels, so it can be tailored to meet your goals and current fitness level,” says Tracey
Magee, owner and head coach of CrossFit Clan Performance Center.
At the end of this module, you will be able to:
Explain the Importance of Cross Fit Exercise
Enhance your Physical Health through this exercise
Eliminate those negativities within your physical and mental health
Importance of Crossfit Exercise
1. May improve physical strength
-The high-intensity, multi-joint movements in CrossFit may help you gain muscle strength and
stamina. Adding additional weight to your workouts can further increase muscle gain by adding
stress to your muscles.You can also continuously challenge your muscles by participating in the
workout of the day, which will give your muscles some variety. The workout of the day, or
WOD, is a signature part of the CrossFit program. Each day, a new set of exercises is posted.
The goal is then to complete as many repetitions of each exercise as possible in a set period of
time.
2. May help you improve aerobic fitness
-CrossFit’s high-intensity power training (HIPT). This type of training may help to increase VO2
max, or the maximum amount of oxygen you can utilize during exercise. However, research has
been inconclusive on both the short- and long-term effects of CrossFit on physiological changes
and aerobic benefits. More research is needed to understand how CrossFit improves aerobic
fitness compared to other forms of exercise.
3. Improve agility, balance, and flexibility
-CrossFit workouts often include functional exercises, or exercises that mimic movements you
do in everyday life. Functional movements, such as squats, kettlebell swings, or overhead
presses, can help improve agility, balance, and flexibility. They also can reduce your risk for
injury and improve your quality of life as you age.
4. Burn calories and manage weight
-CrossFit workouts may help you burn more calories than other workouts. On average, a 195-
pound male or 165-pound female will burn 15 to 18 calories per minute and 13 to 15 calories per
minute, respectively, during a CrossFit circuit. You may also continue to burn calories during the
recovery period.
Getting started with CrossFit
If you’re interested in trying CrossFit, look online for an affiliate box in your area. Most
CrossFit centers require beginners to sign up for two or three private or semi-private
training sessions. These can cost between $150 and $300 to attend.
Once you’ve completed the training sessions, you can sign up for group CrossFit classes
or continue working with a personal trainer.
While it’s possible to do a workout of the day on your own after you’re familiar with the
CrossFit exercises, if you’re a beginner, you should work with a trained professional at a
CrossFit box first.
The instructors can model each of the moves and watch your form to confirm you’re
doing it correctly. They can also introduce you to all of the equipment.
CrossFit exercises can be modified to accommodate beginners or those new to fitness.
You’ll still need to work with the trainers at your local box to start. You may want to
work one-on-one with a trainer for longer until you feel comfortable and increase your
fitness level.
If you’re new to CrossFit, always go at your own pace and don’t lift more weight than you’re
comfortable with. Easing into exercise will help decrease your risk for injuries. CrossFit is a
high-impact form of fitness. Always check with your doctor before starting a new exercise
program like CrossFit, especially if you’re new to exercise or live with a health condition.
The 15 Best CrossFit WODs For Beginners
When a first-time CrossFitter walks into your box, they may be intimidated by the sport's tough
reputation. You can can use these 15 basic CrossFit Wods to ease their way into this ultra-fit
lifestyle:" New CrossFitters don't have to dive right into advanced WODs when they're just
starting. In fact, they probably shouldn't. Instead, get them revved up with these 15 energizing
CrossFit WODs for beginners.
1. 10 to 1 Countdown WOD
Do 10 each of kettlebell swings at a moderate weight, followed by 10 dumbbell thrusters
(hold a light dumbbell in front of your chest with both hands; squat with dumbbell in
place, then stand straight while raising the dumbbell overhead.) Then do 9 of each, then
8, and so on, down to 1 of each.
2. Simple Burpee Workout
Do as many burpees as you can in eight minutes.
3. Body Weight WOD
Perform 3 rounds of 10 of the following with as much intensity as you can: Air squats,
Sit-ups, Push-ups, Ring rows, Burpees
4. Squats, Pull-ups, Presses and a Run
Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10
pull-ups and 8 push presses. Finish up with a quarter-mile run.
5. The Running Sandwich
Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups.
Finish with another quarter-mile run.
6. Jumps and Lunges
Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60
jumps with a jump rope.
7. Push, Pull, Run
Do 5 rounds of the following: 10 push-ups and 10 pull-ups. Finish with a half-mile run.
8. Burpee Box Jumps
Set your timer for 8 minutes, then do as many rounds as you can of: 8 burpee box jumps
(perform a standard burpee, then jump up on a box; jump down) and 16 kettlebell swings.
9. 21,15 and 9
Do 21 each of deadlifts and burpees, followed by 15 of each, then 9 of each.
10. Squat Routine
Start to squat with a barbell, but hold the down position for two minutes (or as long as
you can). Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats.
11. Tabata Push-Ups and Lunges
“Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat.) Set a
clock for 8 minutes and do Tabata alternating push-ups and lunges.
12. 10 for 10
Set a timer for 10 minutes and do as many rounds as possible of the following: 10
kettlebell swings, 10 box jumps (jump up onto a 12 to 20 inch tall box or step), 10 ring
dips.
13. Dumbbells and Jump Ropes
Do each for 3 minutes straight, resting 1 minute between: jumping rope, weighted sit-ups,
weighted lunges and dumbbell thrusters.
14. Rope, Sumos and Wall Balls
Do 75 to 100 turns of the jump rope, then countdown with sets of 10, 9, 8, etc. down to 1
of the following:
- Wall balls - do squats with a medicine ball about arm's length from a wall. Bounce
the ball off the wall at around 10 feet above you after the squat, then catch the ball
- Sumo deadlift high pulls - With feet wider than shoulder-width, squat, push hips
back, and grab a fairly heavy barbell using a narrow grip; stand and pull bar up to
collarbone, elbows above bar. Return bar to ground
- Finish up with 75 to 100 more jump rope turns.
15. Push Ups and Burpees in 5s
Do 5 sets of the following: 5 push-ups, followed by 5 burpees, then run in place for one
minute.
10 Benefits of CrossFit Exercise
1. TORCHES FAT
CrossFit workouts are based on the principles of high intensity interval training. This is
where you perform a series of exercises with little to no rest in between. It isn’t until
you’ve completed the repetitions for every exercise one time that you can take a breather.
HIIT-based workouts have been shown to dramatically increase the body’s metabolic
response and fat-burning ability. In fact, HIIT workouts are an important part of spot
reducing fat.
2. BOOSTS STRENGTH
CrossFit is a combination of bodyweight exercises such as the pull-up and Olympic-
based lifting such as the clean-and-press. With a focus on functional movement patterns,
agility, and cross-training, this exercise combination is ideal for pushing your strength
gains to new heights.
3. BUILDS MUSCLE
CrossFit workouts are ideal for lean hypertrophy. You may not get as huge as Phil Heath,
but you can pack on lean and defined muscle mass akin to Hugh Jackman in Wolverine.
Building muscle requires the right amount of resistance taken to the point of muscular
fatigue. Since CrossFit workouts are based on the principles of high intensity interval
training, you can rest assured that you’ll achieve muscular failure each and every
workout. Just be sure to be as dedicated to nutrition and rest as you are with your
CrossFit workouts.
4. SUPPORTS CARDIOVASCULAR HEALTH
While many of us are chasing the aesthetically-pleasing look of being lean and muscular,
we don’t realize how we are benefiting our cardiovascular health. CrossFit workouts are
intense, helping to improve your target heart rate and maximum oxygen consumption.
With every CrossFit workout that you complete, you are improving your heart health,
breathing rate, and blood pressure.
5. IMPROVES JOINT HEALTH
Lack of physical activity can result in the breakdown of muscle and connective tissue
around your joints. As a result, you’re more prone for injury or breaks if you fall.
Strength training such as a CrossFit workout can help to improve joint health, provide
back support, and possibly alleviate current levels of lower back pain.
6. INCREASES CONFIDENCE
Once you see how your body is transforming thanks to a consistent routine of CrossFit
workouts, you’ll notice that you feel better about yourself. Studies show that improving
your health and fitness levels with CrossFit has an impact on positive body image. You’ll
feel better about how you look, helping to boost your confidence levels.
7. STRONG COMMUNITY
Outside of the physical benefits of CrossFit, this intense workout class is famous for the
level of support each gym provides. When you join a new CrossFit gym and take the
workouts seriously in order to change yourself, you’ll find that you have a new family
and plenty of support.
8. SAVES YOU TIME
As mentioned above, CrossFit workouts are intense and fast. You’ll achieve the same if
not better results as a traditional workout, but you’ll only be exercising for half the
time.Imagine being able to look your best and only spending half the time doing it. You
can dedicate that saved time to stretching, supplementing your recovery, and meal prep.
9. NEVER THE SAME
Weightlifting is great, but it can get repetitive fast, especially if you’re trying to improve
in one or two specific exercises. Cross Fitters rarely see the same workout twice. CrossFit
workouts are based on different WODs (workout of the day) and there are literally
thousands of combinations of exercises that you can perform. You might see the same
exercise more than once but rarely will you see the same arrangement.
10. IDEAL FOR PEOPLE WHO DON'T LIKE THE GYM
We all know someone who has never been a gym person; maybe it’s you. They’ve tried
the machines, the barbells, the dumbbells, and the benches, but nothing ever clicked.
Maybe it’s the monotony of the workouts. Maybe it’s the lack of connection to others. No
matter the reason, the traditional gym scene isn’t for everyone.
HOW CROSSFIT IMPROVES YOUR MENTAL HEALTH
The reality for most people is that lots of people, ranging as high as one in four, struggle
with their mental health. This can range from people with mild anxiety and depression to
schizophrenia, severe depression, and bipolar disorder. And anyone can be affected, at
any time.
CROSSFIT & MENTAL HEALTH
Do you feel burned out at work or overwhelmed by family life?
Are you looking for a productive way to break out of your routine?
Or maybe you are just looking for that next adventure…
Whatever it may be, CrossFit could be the perfect solution.
Benefits of CrossFit to Mental Health
1. Stress Relief
After a long day, working out is one of the best ways to release stress. Yes, that exercise
‘high’ does exist… And it is one of the best ways to forget about your problems while
also doing something good for your body. When you’re in a great mood, no challenge
seems impossible, and that pressure from work or home will seem less dramatic.
2. Support During Recovery
In recent years, the addiction treatment and recovery communities have started
incorporating Cross Fit training into addiction recovery programs as a way to divide a
client’s focus between two sets of goals that are mutually beneficial: getting sober and
getting fit.
3. Better Sleep
When you’re not in a good mental or physical state, it can be hard to sleep. This sets up a vicious
cycle, causing you to rely on caffeine in the morning and alcohol at night. After a CrossFit
workout, you might find yourself more tired than ever! But you’ll sleep like a log and wake up
feeling refreshed.
4. Endorphins
Endorphins aid in regulating our metabolism, they help us deal with pain, and they put us
in a better mood. Exercising releases a rush of these natural chemicals. So even if you’re
a little sore, you’re bound to have a smile on your face!
5. Improved Mental Toughness
You’re under stress during a tough workout, and you’re not sure if you’re going to be
able to finish it. But the community is there, pushing you to keep going, so you work
through to the end. CrossFit can teach you how to deal with pressure, and you take that
with you everywhere else. Maybe at work, you have a deadline for a big project coming
up.
References:
What is Crossfit?, Getting Started with Crossfit
https://www-nbcnews-
com.cdn.ampproject.org/v/s/www.nbcnews.com/better/amp/ncna1070886?
amp_js_v=a6&_gsa=1&usqp=mq331AQKKAFQArABIIACAw%3D%3D#anchor-
WhatisCrossFit
Importance of Crossfit Exercise
https://www.healthline.com/health/exercise-fitness/crossfit-benefits#how-to-start
10 Benefits of Crossfit Exercise
https://ironbullstrength.com/blogs/learn/10-benefits-of-crossfit
15 Best Exercise
https://blog.wodify.com/post/the-15-best-crossfit-wod-for-beginners
How Crossfit Exercise Improves your Mental Health
https://riverarmy.com/crossfit-improves-mental-health/
