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Crossfit Weightlifting for Beginners
CrossFit is a trademarked
brand which encompasses a workout style that incorporates a broad variety of
exercises. The underlying concept is to attain well-rounded health and fitness.
As per its official definition, it contends that an individual is as fit as
they’re proficient in these ten physical skills: stamina, flexibility, power,
strength, speed, balance, coordination, agility, accuracy, and cardiovascular
endurance. It combines endurance training, strength training, short
high-intensity intervals’ training, and several skill-based movement training
into one comprehensive program.
CrossFit's popularity has
exploded over the last decade. Anyone, witnessing a CrossFit workout for the
first time, would be forgiven you for thinking CrossFit weightlifting was a
mishmash of various Olympic weightlifting, gymnastics, and traditional
follows any structure. It doesn’t stick to any particular training. Both
genders can take part in CrossFit. However, the workouts tend to prescribe
varying weights, depending on gender. Weightlifting is among the essential
elements of the popular CrossFit workout.
The CrossFit concept
considerably adheres to the inclusion of Olympic lifts in its programming.
These lifts form a crucial part in CrossFit. The Snatch, Clean & Jerk moves
are commonplace in multiple CrossFit workouts. For instance, the Isabel (a
CrossFit workout) involves thirty 135-lbs snatches which are performed in as
quick time as possible.
The Linda, as well, involves 55 cleans which
make use of half your bodyweight. Such Olympic lifts help build power and
strength. Also, the derivatives of such moves are CrossFit staples. Power
snatches, full cleans, overhead squirts, power cleans, and push jerks regularly
make their way into the CrossFit workouts.
What about Bell Tolls?
You won’t find any dumbbell
at any CrossFit gym. But, you’ll find plenty of kettle bells. Kettlebells have
proven to be a useful tool in building power, speed, and mobility across different
CrossFit workouts. With kettlebells, you’ll be able to perform variations of
the Clean & Jerk, and Snatch. Also, you can use them for Turkish get-ups
Traditional Lift Moves
Some people might worry
whether traditional moves are included in CrossFit. Deadlifts and squats have
their reserved place, too. Bench pressing isn’t involved in CrossFit, though.
Instead, they do overhead pressing. Together, they’re the three moves which
make up CrossFit’s form of powerlifting – a workout referred to as the Total.
It entails lifting a one rep max in each exercise.
What Can You Expect?
Concept training mostly
revolves around variety. It implies that you’ll do different things almost
every day. It’ll involve varying forms of lifting nearly always. Strength
coaches and CrossFit instructors recommend starting out with several basic
You can begin with 3 kettlebell swings, 10
squat jumps, 5 burpees, and 10 ring pushups. If you want a more strength-based
circuit, you can combine Clean & Jerk with hanging leg-raises, ensuring
that your toes touch up to the bar on each rep.
If you take part in CrossFit,
you’ll almost certainly reduce weight. High-intensity interval training
(standard to CrossFit) is quite useful when it comes to weight loss. There’s a
prolonged calorie-burn effect after completing the workout. There are numerous
other exercises, as well, which pack quite a weight-loss punch. Such include
push presses, box jumps, wall balls, and back squats.
(CFE) makes use of short, high-intensity intervals which help athletes prepare
for distance-running events. Such workouts offer results similar to those you’d
expect from logging multiple miles each day. However, they’ll have minor wear
and tear. Expect exercises like sprints, pushups, sit-ups, and air squats with
How to Enhance Your CrossFit Weightlifting
Now, you’re familiar with the
drill well enough. You head into the gym and warm up using an empty bar. Then,
you hit the warm up and load the plates on that bar at your platform. It’s same
as usual. 30Kg feels okay, as usual. 35kg follows that, and then 40kg. Now,
it’s time for 2.5kg jumps. But, it happens. You begin missing the 45-50kgs.
Realize that CrossFit, as a
sport, is 90% mental. The remaining 10% is physical. Yes, there could be some
technical aspects of your lifts which ought to be addressed. But, the reason
behind that is psyching ourselves out. Here, we’ve compiled several golden
strategies which will help overcome that. Also, they’ll help newbies get ready
and indulge in the sport with a better mindset.
I. Odd Jumps
Take those odd jumps. Rather
than following the same 35-40-45-50kg progression, you can try the
31-34-37-40kg format. Human beings tend to wrap their heads only around simple
concepts. We try simplifying every complicated thing we come across. You 'know’
that 50kg is heavy. But, you’ve got no reference frame for 42kg or 47kg.
You can take advantage of
that tendency by doing odd jumps. Your body will adapt very quickly. You’ll be
able to train your body to lift just about any weight. Such small weight
adjustments will make you a lot more mindful of the lift technique. Remember to
change the pattern often.
II. Lift in the Flats
Drop those lifting shoes
often. We tend to become horribly accustomed to the feel of lifting shoes. In fact,
we can get over-reliant on them. Lift in your flats instead of the heels. It’ll
enable you to develop extra sensitivity concerning your body awareness and
III. Every-Minute-on-the-Minute (EMOM)
You need to build volume at higher
percentages. That’s crucial to making huge lifts on a consistent basis. A
protocol which has been proven to work really well is EMOM work. You can begin
at 80-90%. You can then add just 1-2kg each minute. In case you miss three
times, drop back about 5kg and begin again. With such an approach, you won’t
have overly long time to analyze the lifts.
IV. Lifting Under Fatigue
It’s CrossFit, after all. We
highly recommend lifting under fatigue as an excellent way to expose any issues
in your workouts. You’ll then be able to work on how you can improve them. Yes,
tradition advises that we need 2+ minutes of rest between effort lifts. Also,
the Olympic lifts shouldn’t be rushed or done under much fatigue. But, CrossFit
has turned lots of things on its head. Switch off your brain to what you feel
you require and just head for the lifts. You don’t need any thinking time. Just
V. Perform Multiple Reps
Max out sessions and
percentage work aren’t the only ways to enhance strength in your lifts. It’s CrossFit
weightlifting. As such, you’ll mainly need to hit multiple reps at heavy
weights. Multiple reps will primarily work best for hang and power lifts.
CrossFit is clearly able to
teach mechanics, consistency, and intensity. It brings attention to fitness and
some notoriety which are certainly fantastic. Beyond that, there is a
competitive CrossFit scene. Individuals can compete in CrossFit meets. The apex
of those meets is dubbed as CrossFit Games.' This sport has cultivated quite
some spectatorship. Elite CrossFit competitors have now become legitimate
Athletes will be better
Olympic weightlifters if they’re able to improve on CrossFit weightlifting
techniques. It’ll make them more powerful and explosive in the respective sport
they’re involved in. CrossFit Weightlifting focuses on developing proficiency
and strength in regards to all related lifts. The exercises involved help one
enhance their size, strength, as well as muscular endurance. But remember, you
ought to believe in yourself! That’s the key ingredient to success!
Kelly is the
founder of RegularityFitness,
where she and associates blog about the best fitness exercises, weight loss methods,
diet, muscle building. That will help you get a good shape and healthy.
RegularityFitness concentrated on the benefits of exercise and provides
effective training methods to achieve it. She has three years of experience
fitness and that is the biggest passion in life
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