Beginner CrossFit Workouts for Overweight People


CrossFit for OverweightImage Source: CrossFit Games

CrossFit can best be described as a high-intensity sport involving fun, along with some fast-paced, gym-based workouts and exercises. It is a serious sport, and its growing global popularity attests to the fact that people are increasingly seeking CrossFit training methodologies to help them improve their health, get in shape, and lose weight.

CrossFit involves lifting of heavyweights, but that should not intimidate you. The purpose of these weights is to make you stronger. Not every workout in CrossFit is timed, there are those which are not restrictive in terms of time, but their main focus is to help you get accustomed to the element of heavy lifting. They do this by teaching you the right technique and establishing the weight you can move safely. 

How Effective is CrossFit to Overweight People?

If you have been of the opinion that CrossFit is not for overweight people, you need to debunk that because CrossFit is for anyone. The positive side of CrossFit workouts is that they are scalable and can accommodate individual fitness levels as well as abilities. With the right workouts such as those discussed below, CrossFit can move you from the unfit zone to the table of the fitness in the industry.

Workout 1

If you are badly out of shape and starting out your CrossFit journey, this is the workout to settle for. It lasts just 10 minutes, but it is thorough and touches the right places. Since you are a beginner, it will be unsurprising if your body expresses resistance to the endurance and effort needed to complete the workout. Your main focus should be on technique, and if at some point you feel like your form is slowly deteriorating, that is normal. What you should do is modify the CrossFit exercises to prevent injury.

The workout consists of 5 assisted pull-ups, 5 push-ups, and 5 bodyweight squats. These are done in 10 minutes AMRAP which means as many rounds as possible.

Workout 2

This workout consists of 5 back squats, 3 deadlifts, and 5 overhead presses. This combination is excellent for overweight people as it helps them to get used to lifting heavy weights. They also help blast fat.

During the ordinary CrossFit sessions, these workouts would be timed. But because they are aimed at helping you address your overweight issue, the timing is done away with. Safety is the number one priority, which means you should maintain your form properly.

Workout 3

This consists of 15 sit-ups and 15 lungees. It falls under the category of interval workouts, and it is great for building up your endurance. It will keep you motivated and work hard for much longer.

Workout 4

This comprises wall balls and burpees. It is done in decreasing reps. It is flexible and allows you to break it down further to give yourself more time for recovery especially if you are a complete newbie or you are out of shape.

The last workout consists of a 400-meter run, 10 assisted pull-ups, and 20 American kettlebell swings. If you find the running challenging, it is because you are slightly out of shape and you are not on your way to building endurance and enhancing your performance.


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