A CrossFit workout means varied exercises at an intense level with encouragement from your classmates. It’s a fitness craze that includes pull-ups, squats, push ups, weightlifting, running, rowing, gymnastics and other creative movements to build strength and burn calories. Every workout is different but contains high-intensity movements. Classes are held at gyms, outside, in garages and community centers.
CrossFit is designed to improve your cardiorespiratory endurance, which will make you stronger and fitter. The moves also increase strength, flexibility and range of motion.
If you can’t get to a meeting location, you can get a similar workout at home with CrossFit basics, but you may not have the crowd cheering you on. Because CrossFit is so intense, make sure you are healthy enough to start a program, even if it is at home. It would be a good idea to actually attend a session or two first to see how it’s done.
To create a CrossFit style area at home, invest in a jump rope, medicine ball, kettlebell and maybe even a pull-up bar. Each workout should incorporate a warm-up, strength work and then metabolic conditioning.
Before you begin, make sure and stretch your muscles in your legs and arms. This particular routine only requires a jump rope. After your muscles have warmed up, set a timer and jump rope for 60 seconds, then move on to 60 seconds of squats, and then one minute of burpees, ending with a minute of jump lunges. Repeat that circuit for 5 times or as many reps as possible or AMRAP for short. Make sure and cool down afterwards with light stretches and drink some water to rehydrate.
For more information or other suggested workouts check out our video. For an overview of the CrossFit phenomena to go crossfit.com.