Training classes come and go. Some styles, brands and regimens can be a flash in the pan whilst others take hold and stand the test of time. The latter can certainly be said of CrossFit.

The training program known as CrossFit was first introduced in 1995 and its creator, Greg Glassman, was a former gymnast.

It has gained global popularity by providing the participants another opportunity to challenge themselves with a variety of equipment, while executing the activities of weightlifting, sprinting and gymnastics into what are known as workouts of the day (WOD).


A CrossFit body weight workout can be comprised (for example) of the following exercises: burpees, squats, lunges, mountain climbers, tuck jumps, pushup and jumping jacks.

You can set up the workout by cycles or by time

If by cycle, then you would set a certain amount of repetitions to be executed before moving onto the next exercise in the cycle.

If it is by time, then you would try to complete as many repetitions within the pre-defined time period.

crossfit body weight routine_3Prior to the execution of any workout, you would need to warm-up, and that would encompass elevating your heart rate and increasing the blood flow to your muscles. It is perhaps not the most engaging aspect of any workout, but it is vitally important. If not adhered to you are certainly risking injury by being ill prepared for the exertion that is to follow.

A sample of “cycle” workouts

3 Rounds of 50 Pushups, 50 sit-ups, 50 squats
4 Rounds of 50 walking lunges, 50 squats, Run 400m
5 Rounds of 100 Squats, 20 Lunges, 35 Pushups

A sample of “timed” workouts

Run a 5K, at every 2 minute mark, do 20 pushups and 20 squats
2 rounds – Max number of reps in 2 minutes Pushups, Sit-ups, Flutterkicks, Squats
Within 3 minutes
21 Thrusters (Push Presses)
21 Pull-ups
15 Thrusters (Push Presses)
15 Pull-ups
9 Thrusters (Push Presses)
9 Pull-ups. Try not to rest in-between each exercise with this routine.

As is always the case with anything that takes off and is hugely successful – grabbing the interest of many and cerating a ‘movement’, the next inevitable phse is criticisma and even scorn. So there has been plenty of press about how unsafe CrossFit training is and why you should not do it.

But it is not so much the exercises themselves that are worthy of concern, but it’s how the person is executing them (not using proper technique) throughout the movement pattern. It is how they might be allowed to stray from good technique whilst pushing themselves too hard and maybe too fast.

But this is solved easily enough by decent attentive professional observation and instruction. Having an attentive coach who can keep an eye on your form during execution is imperative.

Technique is key

And if you are operating using more than your body weight, be careful to ensure that this is still a weight you can handle whilst still using correct form.

Make sure that you are using proper technique at all times, because we are all human and sometimes our competitive nature takes over and causes us to reach beyond our bounds!

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