Are You CrossFit Ready?


Thinking of joining a CrossFit program? Get ready to sweat! CrossFit is an activity which optimises fitness by using constantly varied functional movements performed at a relatively high intensity. It's an excellent way to train highly motivated people who share common goals and enjoy feeding off one another’s energy, and there's a range of different exercises that you can adapt within your workout to come up with a CrossFit / cross-training program.

When it comes to exercise however, I keep coming back to the same theory – we all need to cross-train often with variation, intensity and discipline; I believe these to be the three key elements to any exercise routine or program. Cross-train as often as you can between resistance and cardio, as this will stop your body from plateauing. It will also stimulate you mentally and physically, leading to greater self-confidence.

Let's explore those elements in more detail...

1. Variation: Mix up your routines; this is where CrossFit programs forge ahead. Most gyms will give you a basic exercise program when you join, but how often do you revisit it? How often do you have it upgraded to a higher level to keep you interested, motivated and more importantly challenged?

2. Intensity: This is a key factor to any fitness routine or exercise program. If you’re working out, make it count. I don’t think you can over-train but you can under-recover. Attack your workouts (don’t just go through the motions), and perform your exercises with purpose, attitude and conviction.

3. Discipline: Make a time to train and stick to it. Be proud of who you are and don’t let negative people or distractions get in your way and stop you reaching your goals. Life is not a dress rehearsal so live it right.

To help you get into a CrossFit frame of mind, I’ve put together a basic cross-training routine that I found challenging when done with intensity and purpose. You will need to do this in a gym environment to ensure you can access the appropriate equipment.

  • Cycle to warm up - 5 minutes
  • Squat press x 25
  • Row 500m in under 2 minutes
  • Box jumps x 50
  • Power clean x 25 (jumping / standing up fast while lifting weights)
  • Row 1000m in under 4 minutes
  • Rope swing for 1 minute
  • Sledgehammers for 1 minute
  • Burpees x 25 (a squat thrust made from and ending in a standing position)
  • Deadlifts x 25 (a weightlifting move made from a standing position, without the use of a bench or other equipment)
  • Push ups (as many as you can)
  • Row 500m in under 2 minutes

Repeat 2–4 times with maximum effort, depending on your own level of fitness.

It's important to understand that CrossFit is a very competitive environment, so it's always wise to be ready mentally and physically before embarking on a CrossFit program. I would recommend learning all dynamic movements before attempting to lift heavy weights, as technique in any resistance workout is paramount and a strong core will help to prevent injuries. 

So attack your workouts with great attitude and enjoy your hardcore workout!

Your health and fitness is a lifestyle choice. Until next time, 

Exclusive health insurance offer for Matt's readers - get a bonus $50 eftpos card.

Simply join online or over the phone by calling 1300 13 40 60 and mention this promo code: MATT50

Important: This article is general advice only. For further advice or information on this topic, please consult your health professional.
Category: Fitness

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