"cross-functional workouts"

Friday, November 15, 2013

With the rising interest in Crossfit, there are loads and loads of workouts available that you can do in almost any gym that is well-equipped (yes, you do not need a specific crossfit-gym to do crossfit).

I have been trying it out and it's pretty fun, and VERY challenging. Coming from a person who swears by Les Mills' Body Pump & Body Combat; that is a whole new game level. I had completed my first WOD (workout of the day) yesterday and damn my muscles are so happily sore. If you'd like to give it a try, please, by all means try it out. No one ever died from trying.

Before you start though, I would recommend some warming up first. Most people run on the treadmill and do some stretches. Ideally, for me, I think it's best to start with the row machine.

Your gym would probably have one or two of these around somewhere. Row for 5 minutes to warm up. The farther you go, the better. So far, my record is 842km in 5 minutes.

To those of you who are new to workouts like these, I have references for each move (cos I'm sure some of you are going like – what's that?) and a brief explanation on each. Also, if you're new to lifting, start with easy weights. I will state how much weight I use for each workout as a reference point. Would be useful for you to also time yourself.

10 ROUNDS - Hang clean, thruster, lunges and squatsThis ain't such a killer round, but you will tire out by the time you're halfway through. You have to do each of these reps one after another to complete one round – so, try not to stop until you've finished the full set. Start with the hang clean, then push straight up to the single thruster.

Once you're up, move the bar to your back and get in position for your lunges, one on each side. Once that's done, with the barbell still on your shoulders, do your squats. And that's one! Nine more to go. Good luck!

(Weight used: 9kg/20lbs barbell   |   Completion time: 9 minutes)

5 ROUNDS - Bear complex and burpeesThe killer round. Only five, but bound to knock the wind out of you. This is pretty simple, again, you need to finish all reps for both workouts to complete one round. The bear complex isn't really complex at all. You just need to study the motions of going back and front again and practice it before you start.

Then comes the burpees, which are a pain in the butt. If you are a beginner, you may try the beginner option for burpees. Be prepared to take a lot of rest time in between.

(Weight used: 9kg/20lbs barbell   |   Completion time: 13 minutes)

5 ROUNDS - Kettlebell swings, alternate dumbell snatch and sit-upsI call this the finishing round. Easier than the first two, but not exactly a walk in the park as you need to do 10 reps for each set without rest to complete one round. That's a total of 150 reps altogether! Now start off with the kettlebell swing, if you do not have a kettlebell, use a plate instead.

Once this is done, drop the plate and move on to your dumbell – only one is needed. To do your alternate dumbell snatch you start off with one hand (as shown) then drop it back onto the ground and then do the same with the other hand. Alternate the movements until you've completed 10 altogether. Then move onto your mat for the sit-ups to complete one round. I find it easier to place the items in a vertical line, so that I can just move along when each set is done.

(Weights used: 5kg plate and 4.5kg/10lbs dumbbell   |   Completion time: 11 minutes)

And that's it! If you've managed to complete this workout, then well done! :)

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