Woman - First Crossfit Type Workout - 1 Workout

Brandon Petersen · 08-04-2009, 12:35 PM

ok....

Girl - 25 yrs old - in good shape - stuck on basic isolated movements, and kickboxing classes offered by some out of shape instructor....

What is the first workout you would present her, have her do, to get a taste of Crossfit, what could be, get her hooked etc...
I understand there are other factors going into this, her experience, knowledge on lifts etc..Please take that out, and stick to basics.
She is active, good balanced strength, core etc...

ideas please.....thanx

Blair Robert Lowe · 08-04-2009, 02:00 PM

Many CF gyms have baseline workouts.

Maybe 5-7m of Cindy, scale down pushups and pullups to on knees or hands on box and body rows probably. Maybe 1 round of Barbara. Or maybe a super scaled down version of Fran with reduced reps ( 15-12-9? )

CF baseline workout:

500m row which can be subbed with 50 SumoDeadliftHighPull ( no idea of weight, bar only? )
40x squat
30x situp
20x pushup
10x pullup

Katherine Derbyshire · 08-04-2009, 02:03 PM

An On ramp program was posted on the affiliate forum not to long ago. It's a curriculum for bringing a whole class of beginners up to speed, but definitely worth a look if you're helping an individual.

Katherine

08-04-2009, 12:35 PM	#1
Brandon Petersen Member Profile: Join Date: Jan 2008 Location: Merrimack NH Posts: 220	Woman - First Crossfit Type Workout - 1 Workout ok.... Girl - 25 yrs old - in good shape - stuck on basic isolated movements, and kickboxing classes offered by some out of shape instructor.... What is the first workout you would present her, have her do, to get a taste of Crossfit, what could be, get her hooked etc... I understand there are other factors going into this, her experience, knowledge on lifts etc..Please take that out, and stick to basics. She is active, good balanced strength, core etc... ideas please.....thanx
	__________________ M / 26 / 5"10 / 155lb (ish) My Fitday - My FaceBook - My Blog

08-04-2009, 02:00 PM	#2
Blair Robert Lowe Member Profile: Join Date: Aug 2005 Location: Sacramento CA Posts: 7,948	Re: Woman - First Crossfit Type Workout - 1 Workout Many CF gyms have baseline workouts. Maybe 5-7m of Cindy, scale down pushups and pullups to on knees or hands on box and body rows probably. Maybe 1 round of Barbara. Or maybe a super scaled down version of Fran with reduced reps ( 15-12-9? ) CF baseline workout: 500m row which can be subbed with 50 SumoDeadliftHighPull ( no idea of weight, bar only? ) 40x squat 30x situp 20x pushup 10x pullup
	__________________ https://www.facebook.com/strength.sessions/ Last edited by Blair Robert Lowe; 08-04-2009 at 02:02 PM..

08-04-2009, 02:03 PM	#3
Katherine Derbyshire Member Profile: Join Date: Jan 2009 Location: Seattle WA Posts: 7,596	Re: Woman - First Crossfit Type Workout - 1 Workout An On ramp program was posted on the affiliate forum not to long ago. It's a curriculum for bringing a whole class of beginners up to speed, but definitely worth a look if you're helping an individual. Katherine

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