CrossFit exercises are a group of high-intensity exercises, performed at short intervals, and these exercises help to achieve several benefits such as increasing physical strength, speed and endurance, and in this article we will learn about the benefits of these exercises and how to perform them.

CrossFit workout schedule for beginners

There are a number of simple exercises that you can start trying for beginners in CrossFit exercises, including:

1. Air Squat

It is considered one of the simplest exercises that can be performed according to the following steps:

• Stand straight with your back straight and arms outstretched, feet slightly apart.
• Bend the knees in a position similar to sitting on a chair.
• Push the butt back and then lower to the ground, keeping the back straight while descending.

2. Burpee

This exercise is considered one of the best exercises that help in burning, and it can be performed with the following steps:

• Stand straight back.
• Get down with your arms on the floor and your feet in a squat position.
• Push your feet back into a push-up position.
• Return to the squat position after performing the push-up exercise, once.
• Jump up, then squat again, to repeat the exercise.

3. Push up

The push-up is familiar to everyone and can be performed according to these steps:

• Lie on the floor looking down.
• Place the palms of the hand on the ground, making sure that they are spaced at the same distance as the shoulders.
• Make sure the back is straight, and the palms of the hand and legs are fixed on the ground.
• Slowly descend the body down and then rise to repeat the exercise.

4. Box Jump

This exercise is practiced using a box fixed on the floor, then follow these steps:

• Stand straight with your feet slightly apart.
• Lower the body into a squat position.
• Jump on the box in a squatting position.
• Get down using both feet backward, then repeat the steps.

5. Shoulder Press

This exercise is practiced using a barbell without a weight or a stick, through the following steps:

• Stand upright with feet apart.
• Hold a barbell or stick between the hands.
• Raise the device used up to the level of the head.
• Descent this means towards the chest and then repeat the steps.

CrossFit exercises for weight loss

CrossFit exercises are one of the most types of exercises that help burn calories, and here are some of the more difficult exercises for beginners, which you should consult with a fitness trainer before trying them:

1. Murph . exercise

You should consult a fitness trainer before practicing this exercise, because it requires great effort, but achieves amazing results in burning fat, and depends on the integration of a number of exercises that we have already talked about in the previous paragraph, through the following steps:

• Run a mile.
• Do the pull up 100 times.
• Do push-ups 200 times.
• Do 300 squats.
• Finish by running a mile.

2. Cindy’s Workout

Professional athletes perform this exercise during a specific period of time, by combining several exercises, with the possibility of increasing the weights used to achieve a higher burning rate. It is performed by combining the following exercises:

• Do the pull-up 5 times.
• Do push-ups 10 times.
• Do squats 15 times.

3. Josie’s exercise

It is considered one of the strongest high-intensity exercises, which is practiced according to the following:

• Wear a weighted exercise jacket and run a mile.
• Do 30 burpees.
• Do the Front Squat 6 times.
• Finish by repeating the first step.

Benefits of CrossFit exercises

There are a variety of benefits to these exercises, including the following:

1. Muscle strengthening

Doing this type of high-intensity exercise, and increasing the weights used in the exercises, helps increase muscular endurance.

2. Burn calories

This type of exercise helps burn more calories, compared to other exercises, especially if a diet is followed with these exercises, if the goal of exercising is to lose weight.

3. Promote heart health

These exercises help increase the heart rate while performing them, which increases endurance, and promotes a healthy heart.

4. Increase physical fitness

CrossFit is similar to the movements we perform throughout our day, helping to increase fitness, agility and balance, and reduce injuries.

CrossFit side effects

Because these exercises are high-intensity, doing them can do some harm, such as:

After learning how to perform CrossFit exercises for beginners, we recommend consulting a physical fitness trainer before practicing these exercises, because every body is different from the other in the appropriate exercises, and to avoid performing them in the wrong way that causes serious injuries.