How to Work out with the Crossfit Program

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CrossFit is a strength and endurance conditioning program that was founded in California to improve the physical fitness military and police personnel. The exercises are universally scalable, meaning that everyone of all skill level can participate and be challenged by the work out.
The ideal way to start CrossFit is to join a gym that is a CrossFit affiliate and attend their classes, as working out under the guidance of an instructor will ensure you're doing the exercises properly and getting the most out of your workout. You can also follow the 'Work Out of the Day' posted on the CrossFit website and discuss the workout with other CrossFit members.
To get started with CrossFit, there are some key exercises that are essential to the CrossFit program. By combining some of these exercises into a single workout, you can increase both your metabolic endurance and strength.

Steps

1. Pull-ups. Pull-ups are a great exercise, but can be challenging for anyone who isn't used to doing them regularly. If you can't do one pull-up, try doing body rows instead.
   
2. Squats. To do a body-weight squat, that is a squat with no additional weight, stand with your feet shoulder width apart. With your back straight, bend your knees and extend your arms forward to maintain balance. Stand back up straight again. Do several squats in one set, you'll be starting to get the hang of it when you can do 50 in a row.
   
3. Push-ups. If normal push-ups are too hard, try doing them from your knees, or standing against a wall. If normal push-ups are too easy, try doing them from an incline, or on rings.
   
4. Triceps Dips.
   
5. Wall Ball. Take a medicine ball and find a place alongside wall at least ten feet high and stand about 2 - 3 feet back from it. Hold the medicine ball at your chest like you are going to do a free throw and squat down. Stand back up powerfully and throw the ball up to a target against the wall 8 - 10 feet overhead. Catch the ball on the way down while dropping into a squat and repeat the process.
   
6. Sit-ups. Sit ups help build core strength which is important when doing any exercise.
   
7. Deadlift. Doing a deadlift is a very practical skill to have. Start with a low weight if you've never done one before. Stand in front of a barbell that is resting on the floor. With a straight back, squat down and get a comfortable grip on the barbell. Stand straight up, keeping a straight back, push your hips out. When you've reach a standing position, squeeze your shoulders back, and hold the weight for 1 to 2 seconds. Safely lower the barbell with a straight back, and repeat. Try doing 3-5 sets of comfortable, but challenging, number of repetitions, or try doing the sets of 21-15-9.
   
8. Double-unders. Take a skipping rope, and as if you were skipping normally, but instead of just spinning the rope once under your feet between jumps, spin it twice.
   
9. Box-jumps. Find a stable box or raised bench that will support your weight. From a standing position in front of the box, squat down and jump up on top of the box. Once you're up, stand straight up, pushing your hips out. Hop down, and repeat.
   
10. Thrusters. A thruster is is a combination of a front squat and an overhead press. Grasp a barbell slightly wider than shoulder width apart with an overhand grip and rack it on your shoulders like you would at the beginning of a Front Squat. Squat down with the barbell then extend the hips and stand up powerfully. As the hips reach full extension, "thrust" the barbell up using the bar's momentum and your arms like a overhead press until your arms have reached full extension. Bend your arms at the elbows and return the bar to the front squat rack position and repeat.
    

Tips

• Stay hydrated, drink sufficient amounts of water before and during your workout.
  
• Stretch and warm up thoroughly before the workout.
  
• To find a CrossFit affiliate, check out the CrossFit website.
  
• To see videos of exercises in action, check out the exercise videos posted on the CrossFit site.
  
• In the CrossFit approach, routine is the enemy. Mix up your workouts, add variety to your workout to maximize your results.
  

Warnings

• If you experience any sudden pain, stop the workout and rest. Consult a doctor if necessary, but don't work through an injury, as you'll likely make it worse.
  

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Sources and Citations

• CrossFit.com
  

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