Here’s a good program for starting to experience the benefits of training with CrossFit. In this program we use only our body weight, but this does not detract from its effectiveness or toughness.
It is composed of four exercises with the goal of completing 5 sets of each. If you don’t feel you can complete all 5 sets because you aren’t accustomed to heavy training, you should try to complete at least 3. The program is structured as follows:
5 to 20 pullups
10 to 30 pushups
15 to 40 abdominal crunches
20 to 50 squats
First, you do the pullups, then immediately follow these with pushups, then crunches, then squats. This is one set. Depending on how physically fit you are, you will increase or decrease the reps for each exercise. For example, if you are in very good shape you will do 20 pullups, 30 pushups, 40 crunches, and 50 squats. If you are just beginning your training, you might do 5 pullups, 10 pushups, 15 crunches and 20 squats.
Rest for 3 minutes after each set. Apart from the goal of completing all the sets, you should execute each set as quickly as possible, without resting between reps. Your range of motion is especially important in doing the exercises. For example, in the pullup, you should extend your arms completely at the bottom of the movement, and your chin should come up just above the bar at the top of the movement. If you have never done a pullup, you can look for a lower bar and place your feet on the floor.
With the pushups your arms should be totally extended at the top of the movement, and your chest should touch the floor at the bottom of the movement.
With the ab crunches, your entire back and shoulders should touch the floor at the bottom of the movement, and with your hands at the sides of your head (NEVER behind your head, pulling on your head), you should bring your wrists as close as possible to your knees or even touch them. Your knees should remain bent and your feet should be held down by some dumbbells or something similar.
In squats, you should be standing up straight at the top of the movement, and your hips should be below your knees at the bottom of the movement.
In this way, you’ll be working 100% of the range of motion of each joint and the workout will be more intense, which will help you achieve a better adaptive response, making your training more efficient.
If this is the first time you’ve done a workout of this type, the best thing to do is to concentrate on proper technique, not so much the intensity of the training. Once you are familiar with the movements and can execute them with good form, and have trained at higher intensities, you can try to push your limits more.