Sign In
Menu
114
Workout

Beginner athlete

~49 min.
~588 kcal
Female
⁉️ 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.
Short extension
1
Level: 1
8
Single leg hip hinge
1
Level: 2
5
M Stretch
1
Level: 1
8 sec.
Neck extension
1
Level: 1
6
Tilt
1
Level: 1
8
Main exercises
Round 1
Pistol
5
Level: 1
10
Pistol (with leg alteration)
6
Level: 2
10
High pull
6
Level: 3
12
Parallel grip pull-ups
3
Level: 1
10
Overhead squats
7
Level: 2
12
Round 2
Pistol
5
Level: 1
10
Pistol (with leg alteration)
6
Level: 2
10
High pull
6
Level: 3
12
Parallel grip pull-ups
3
Level: 1
10
Overhead squats
7
Level: 2
12
Round 3
Pistol
5
Level: 1
10
Pistol (with leg alteration)
6
Level: 2
10
High pull
6
Level: 3
12
Parallel grip pull-ups
3
Level: 1
10
Overhead squats
7
Level: 2
12
Round 4
Pistol
5
Level: 1
10
Pistol (with leg alteration)
6
Level: 2
10
High pull
6
Level: 3
12
Parallel grip pull-ups
3
Level: 1
10
Overhead squats
7
Level: 2
12
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

Start training