{"id":5345,"date":"2021-04-22T00:00:00","date_gmt":"2021-04-22T00:00:00","guid":{"rendered":"https:\/\/resawod.com\/6-wods-for-crossfit-beginners\/"},"modified":"2023-06-21T08:48:59","modified_gmt":"2023-06-21T08:48:59","slug":"6-wods-crossfit-beginners","status":"publish","type":"post","link":"https:\/\/resawod.com\/en\/blog\/6-wods-crossfit-beginners\/","title":{"rendered":"6 WODs for CrossFit Beginners"},"content":{"rendered":"

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If the words\u00a0WOD,<\/strong>\u00a0AMRAP or EMOM sound like Greek to you\u2026<\/p>\n

You are in the right place! With our guide to WODs for beginners you will learn everything you need and be more than ready for your first\u00a0CrossFit<\/strong>\u00a0workout.<\/p>\n

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Let\u2019s start by the beginning. WOD is nothing more than the way that crossfitters have to refer to the\u00a0Workout Of the Day,\u00a0<\/strong>that is, they are used to refer to the training of the day.<\/p>\n

The first time you sign up for a CrossFit workout and it\u2019s time to enter, thoughts of anything but positive pass through your mind, right? Don\u2019t worry because you are not the only one, we had them too and, in fact, even the most experienced CrossFit player in the world got nervous at his first training session.<\/p>\n

Altough it can be a bit intimidating at first, attending a few classes as an introduction to CrossFit is essential. It is used to learn the technique of the exercises and thus avoid muscle injuries or discomfort. And, ultimately, to be able to be sure that we are doing each exercise correctly.<\/p>\n

If you want to know more about the CrossFit world before your first classes, here are 9 fundamental movements. You must know the technique of these exercises very well before moving on to the WODs (now you know what they are ):<\/p>\n

    \n
  1. Air Squat<\/a><\/li>\n
  2. Front Squat<\/a><\/li>\n
  3. Overhead Squat<\/a><\/li>\n
  4. Shoulder Press<\/a><\/li>\n
  5. Push Press<\/a><\/li>\n
  6. Push Jerk<\/a><\/li>\n
  7. Deadlift<\/a><\/li>\n
  8. Sumo Deadlift High Pull<\/a><\/li>\n
  9. Medicine-Ball Clean<\/a><\/li>\n<\/ol>\n

    Now that you have a couple of introductory classes and you have the technique, we can move on to the next level. We have selected 6 WODs for beginners with which to start your new challenge.<\/p>\n

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    WOD N\u00ba1 – Annie<\/strong><\/h2>\n

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    50-40-30-20-10 reps<\/p>\n

    Double unders<\/p>\n

    Sit-ups<\/p>\n

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    To get into the subject, we are going to start with a classic. The girl WOD, very simple and easy for everyone.<\/p>\n

    Moves<\/strong>: Double unders and Sit-ups.<\/p>\n

    Necessary equipment<\/strong>: a rope.<\/p>\n

    Resawod Trick\u00a0<\/strong>\"wink\": In case you don\u2019t have a jump rope, room to jump or you just don\u2019t know how to do Double unders. You can vary the training by doing double (100-80-60-40-20) Single unders or Jumping Jack.<\/p>\n

    Here we leave you a video so you can follow your first training in a guided and easy way:\u00a0<\/p>\n

    \u00a0https:\/\/www.youtube.com\/watch?v=55-rzrWeut8<\/p>\n

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    WOD N\u00ba2 – Open 12.1<\/strong><\/h2>\n

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    AMRAP 7 \u2018<\/p>\n

    Burpees<\/p>\n

    *AMRAP stands for As Many Repetitions As Possible, that is, do as many repetitions as you can in seven minutes. This training will take you to the limit.<\/p>\n

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    If\u00a0CrossFit<\/strong>\u00a0is going to be your new sport, the Open Games will be something like the most important event of your year, a kind of Hunger Games, crossfiter version.<\/p>\n

    Be careful, one you enter this world, we assure you that you will get hooked and will no longer be able to leave. Therefore, to warm up your engines for when you present to the next Open Games (because you want to) we leave you this\u00a0WOD.<\/strong><\/p>\n

    It may seen the simplest and easiest thing to do but don\u2019t be fooled by first impressions\u2026<\/p>\n

    Movements<\/strong>: Burpees. Below we leave you a video with the correct technique to do the exercise.<\/p>\n

    Necessary equipment<\/strong>: you will only need your body weight but believe us it will be more than enough.<\/p>\n

    Resawod Trick <\/strong>: Try to start at a steady pace that you can maintain\u2026<\/p>\n