Get Into Spring With This Cross Fit Workout

Cross Fit is a new craze hitting the fitness industry, so why not jump on board? The way Cross Fit works is to complete weight lifting exercises under speed conditions to maximize the benefits, but be aware if you are a beginner to exercise this probably isn't suitable. Get a good 3-4 weeks base training in before you attempt this workout.

For this workout of the day, the focus will be on the back, biceps and abs. It's best to break down your resistance and strength training into parts of the body as you can then train more often because the next day you could train legs without feeling too much aching or pain for the session you do today!

The Exercises:

Sumo Dead lift:

• Using a barbell with about 80 percent of your maximum weight, stand behind it with your feet in a wide stance (sumo-like), keeping the feet facing forward just under the bar.
• Take a narrow grip with the hands about 30cm apart.
• When ready, take a deep breath in and as you breathe out lift the bar using your back and legs, and keep your arms straight until you are standing upright.
• Hold for 3 seconds and then lower, but do not let the bar touch the floor. Repeat.

Bent Over Barbell Row:

• Stand with feet shoulder-width apart and bend forward, keeping the back straight so your body and legs are at about 100 degrees (bigger than right angle).
• Hold the bar at arms length towards the floor.
• When ready breathe in and as you exhale, bring the bar into your belly button keeping the back straight. Then lower and repeat.

Bent Over Dumbbell Row:

• This is the exact same as above, however using two dumbbells rather than a bar.

EZ Curl:

• Use an EZ bar for this exercise and add weight to about 80 percent of your maximum.
• Stand with your feet shoulder-width apart and your back straight.
• Slowly lift the bar up to your chest as in a traditional bicep curl.
• Hold for 3 seconds, lower and repeat.

Hammer Curl:

• Using dumbbells instead of a bar, this targets a different part of the bicep.
• Hold the dumbbells down by your side with the weight facing forward and your palms turned into your body.
• When ready, lift both dumbbells up until your arm is fully bent keeping the palms facing inwards, hold, lower and repeat.

Russian Twist:

• Grab a medicine ball that is of a challenging weight for you.
• Sit on the floor and have your body at about 90 degrees, lifting your feet off the floor and hold this position.
• Using the medicine ball twist your body and touch the medicine ball on either side of your body.
• Remember to keep your feet off the floor to keep your core activated.

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Tip - Practice the techniques prior to attempting the workout to make sure you have the perfect method because you will be performing the exercises under a high intensity and at speed and technique is the most important aspect of these types of workouts.

How To Do A Complete Cross Fit Workout

Now it's time to get down to how to complete the workout. There are three different ways to complete this and you can alternate between them to avoid boredom if you want to use this workout more than once! There are three main goals for a workout of the day are for reps (high reps with high weight), time or for a combination of both using a pyramid rep system.

Workout 1: For Reps

If you want to train for reps then the workout consists of completing a high amount of reps of each exercise with a rest between each exercise as follows:

• Sumo Deadlift: 50 reps
• Bent Over Barbell Row: 50 reps
• Bent Over Dumbbell Row: 50 reps
• EZ Bar:100 Reps
• Hammer Curl 50 Reps
• Russian Twist 50 Reps each side

At first glance this looks like a huge amount, but if you were to do a traditional reps and sets system e.g. 4 X 10 reps, you are still completing 40 reps just this way fatigues the muscle to its maximum with no rest. It doesnt matter how long each exercise takes but try to limit the amount of rest and you can time yourself how long it takes to complete each exercise to look for improvements. Also allow 3 minutes rest between each exercise.

Workout 2: Time

The next way to complete the exercises is using time as controlling factor on each exercise. Much like the reps method you do each exercise as a single and you need to complete as many reps in 1 minute with the weight. Remember you need to lift heavy to make this worthwhile. The time you set is up to you but no longer than 2 minutes per exercise is the most effective. Keep a record of how many reps and then challenge yourself in the next workout to beat it. Have at least 90 seconds between exercises to allow the muscles to recover.

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Workout 3: Pyramid Reps

The last method to use this workout of the day is using a pyramid system of reps which is time bound - or uses time as a motivation. For each exercise complete the following rep system:

9,8,7,6,5,4,3,2,1

You aim is to complete the full pyramid set in as short a period as possible again this is a great motivation. The emphasis in this method is perfect technique combined with speed and power, however you must have a good base fitness to be able to complete the workout 3 as it is a little more advanced.

BUT....remember every workout comes with its risks and Cross Fit is not for the faint hearted, if you have never attempted a workout like this or are just a beginner seek medical advice before starting a program or ask your personal trainer for help with this type of session. Change the exercises to ones that are more suited to you if you hate the EZ bar for example - fitness is there to be fun so make it that way!