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114
Workout

Beginner athlete

~49 min.
~588 kcal
⁉️ Comments

"Beginning athlete" - this complex will help to master some of the complex elements of cross fitt, which are not obtained by newcomers. Exercise Pistol in two versions, pulling up with the help of legs, a barbell to improve the mobility of the shoulder joint and flexibility of the muscles of the chest. All these elements are used in crossfit training and require high -quality technology, with the help of loops you can gradually progress and freely perform all exercises in crossfit complexes.

Warm up
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Single leg hip hinge
1
Level: 2
5
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Neck extension
1
Level: 1
6
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Main exercises
Round 1
Pistol
5
Level: 1
10
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Parallel grip pull-ups
3
Level: 1
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Round 2
Pistol
5
Level: 1
10
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Parallel grip pull-ups
3
Level: 1
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Round 3
Pistol
5
Level: 1
10
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Parallel grip pull-ups
3
Level: 1
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Round 4
Pistol
5
Level: 1
10
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Parallel grip pull-ups
3
Level: 1
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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