CrossFit is an amazing program that enables athletes to achieve their goals quickly. CrossFit workouts usually entail complex movements at high intensity and you are meant to do more and more work in lesser time as you go by. The exercises you undertake develop power, strength, and explosiveness.If you are traveling and have no access to a box or just want to work out from home, don’t worry because there are set of CrossFit workouts you can do even without equipment. When you are frequently doing a variety of reps at different times, your body will never get used to just one type of exercise and the gains will be enormous. Ensure you keep a record of the time and reps every day and always strive to get better and faster. Discussed below are some great workouts you can do at the comfort of your home. Jump Squats These are high-intensity exercises amazing for building explosive power and enhancing the height of your vertical jump. Because of the complexity of jump squats, they should be done correctly to avoid injury as well as get the best from the workout. First, take the appropriate stance by getting into a normal standing position with feet hip-width apart. You should then push the hips back as you drop your butt closer to the floor for a low squat. Secondly, push your feet off the ground and explode up for the jump as high as you possibly can. You should ensure that you land back softly and correctly with knees bent. Do the reps you are comfortable with at first, but strive to increase this with time. Handstand Push-Up This is also referred to as press-up, inverted push-up or vertical push-up.  It is a CrossFit exercise done when your body is in a handstand position; downward-facing. First, bend your elbows in until your head slightly above the floor. Secondly, throw your body up against the wall and support yourself using the hands. Try to hold yourself in the inverted position for at least 15 seconds before repeating the exercise. Practice until you can hold yourself in this position for adequate time. Ensure you lower your body slowly and don’t dive because this can result to injury. This exercise among many other CrossFit workouts helps to build your shoulders, chest, and triceps strength; condition the core and improve your balance. You require lots of balance and strength to master this move, but you will definitely reap the mentioned benefits. Broad Jump Burpee This is a high-intensity exercise that will help you burn loads of calories in a short time and requires no equipment. The first thing is to stand with your feet at shoulder width while the toes are pointing slightly out. Lower your knees as you push your butt back until they are at 90 degrees. Jump explosively as you propel yourself forward as far as you can possibly can. Once you land from the jump, bend at the knees and hips leaning forward as you place your palms on the ground. When you attain this position, jump both your feet back at the same time for a push-up position. These are some of the amazing CrossFit workouts of the day you can engage in without requiring any equipment.  

CrossFit has become the buzzword in every fitness conversation. Its high-intensity workout regime with varying functional movements has taken almost everyone by storm. The beauty of CrossFit is that it can work with anyone as long as they are willing. Athletes ranging from ex-footballers to swimming professionals, have found CrossFit as a safe enclave to tone their muscles and improve their effectiveness. So much has been written about CrossFit until people out there have developed a certain picture that the workouts and weights used in this sport are scary. Since it is not easy, CrossFit Workouts are challenging and will push you to your limits. Below are some of the WODs that will slowly usher you into the CrossFit world. Half Cindy This CrossFit workout can last up to 20 minutes, but if you can do ten as a beginner, it will be a great achievement. It consists of 5 pull-ups, ten push-ups, and 15 air squats. Since this WOD requires endurance, don’t be surprised if you are unable to rise from the ground following the first round. As you begin, you will be able to take the cue from your body system, and you will know how fast you hit exhaustion. CrossFit Total Focus This consists of 5 back squats, three overhead presses, and three deadlifts. Here, you will have to contend with heavy lifts which can be intimidating at times, but their purpose is to make you stronger. The goal of this WOD is to get you accustomed to lifting heavy weights. There is no timing here, but the focus is on learning the impact of the weights on your body. This workout requires form and if you are not quite sure how the lifting should be done, consult a trainer or someone who is used to lifting for assistance. Helen In this workout of the day, you do a 400-meters run, 12 pull-ups, and 21 American kettlebell swings. While it is true that anyone can run, Helen is all about technique. Don’t make a mistake of running fast in the first round because you will get exhausted and unable to proceed. Endurance is very important, but it will take quite a while in the building. However, CrossFit will teach you on the match your body can be able to handle. If you want to modify this WOD, you can try Russian kettlebell swings or wrap a resistance band on the bar for assistance. Sit-Ups, Lunges This consists of 3 rounds with 15 sit-ups and 15 lunges. As an interval-style WOD, sit-ups, and lunges require that you push extra hard for about 3 minutes then resting for 2 minutes. The beauty with this WOD is that it enables you to buildup cardio while at the same time pushing up your endurance needle. If you find yourself getting comfortable at one level, you can add more weight to the lunge or add two more rounds to make them 5. The advantage in CrossFit for beginners is that every workout can be modified. You can alter the time, weight, and even rep schemes. For success, you should always work your way up!

Some people measure their performance and get satisfaction from the fact that they hit the box 4 to 5 times a week. Did you know that you can religiously visit the gym so many times and yet fail in making progress? This is true in most cases where effective goals are not set. Goals help in improving performance in various ways. They help in pushing you to concentrate more on your efforts and less on derailers. To reach your maximum possible potential, you need to set and achieve your goals. Below are tips on how to get this done in and out of the CrossFit gym. Effective CrossFit Goal Setting Goal setting is seemingly an intuitive and simple process, but the reality is that this is not necessarily the case. You need to think through the goals that you set because they can either make or break your performance. There are several factors that influence how effective your goals are. For instance, the goals should be clear and specific. Don’t say you want to lose weight, but instead say that you will lose 40 pounds. Also, your goals should be measurable, realistic,and have a deadline.  Ineffective goals tend to be vague, and because fitness is undefined, you have no way of knowing whether you have achieved the goal or not. Take it as a Challenge Don’t slide into the comfort of setting easy to achieve goals. When goals are too easy, they do not demand much from you, and as a result, they hinder your growth. A comfort zone is such a nice place, but it doesn’t promote progress. Your goals should challenge you by stretching your potential without breaking you. Challenging goals help in keeping individuals motivated and engaged while at the same time pushing them to attain pick performance. Goals that test your abilities will inspire your WOD workout and enhance your results. Fire Up Your Commitment The degree to which you attain your goal depends on your level of commitment. While this may seem obvious, there are people who fail to take the necessary steps that actively increase their commitment to their goals. There are three ways you can consider in enhancing your commitment. • Connecting your goal to your larger life values. • Sharing your CrossFit goal with your CrossFit community for accountability. • Getting an accountability partner who will help you monitor your progress and support you in trying times. Keep the Entire Process in Mind When setting goals, don’t be blinded not to focus on the process. There is a tendency to engage more on the outcomes and fail to bring into perspective the much-needed behaviors that will help you attain the outcomes. People who use process-goal appropriately, achieve their goal much faster and sustain long-term habits. Most gyms have goal setting as part of their CrossFit for beginners’ programs. However, you should own these processes because it is for your good to take goal setting seriously. It can take your CrossFit results to the next level!