CrossFit Training Tips If You Are Over 250lbs

Being an overweight person should not hinder you to do what pleases yourself. It should challenge you to do something which you think cannot.

Sometimes it is just out mindset which stops us to do extraneous activities in life. That is why having a good mindset will be the first step in saying yes to those activities.

Just like CrossFit. One cannot say that CrossFit is only just for “fit” people. NO, it is not. And being an overweight person should be the main reason why you should consider this kind of exercise.

So with that, here are some CrossFit training tips. This may serve as your little knowledge about this new endeavor in your life.

Be prepared to get a little competitive

CrossFit Training Tips If You Are Over 250lbs

CrossFit is a competition which is enjoyed by a lot of people. But this kind of competition will only challenge you to become more active and healthy in the long run.

There are two benefits to this friendly competition. First, it allows you to track your personal progress with a more concrete measure.

You can look back at how much weight you lifted or how many repetitions you could complete three months ago and see that you’re getting fitter.

Keeping score also helps you push yourself just a little bit more, especially if you’ve got a workout pal. That’s by no means the goal, but a little competition gives you an edge that you just won’t get doing the same moves alone at home.

Properly nourish your body before and after a workout

CrossFit Training Tips If You Are Over 250lbs-3

Although you are overweight, you still need to have a proper nourishment to your body. It is the best way to maintain or have a healthier body while you are into CrossFit.

Take some protein shake before your workout, this will aid you during your entire session.

Just remember that you still need to feed yourself after your workout. Do not overdo your diet or else you will end up with something you do not want to happen.

It is also recommended to bring your own water and a little snack during your workout sessions.

Check these workout below, they will work for those who want to lose weight.

CrossFit Training Tips If You Are Over 250lbs-1


In this one, the goal is to earn your own high score by keeping track of total reps of five exercises done as hard as possible for one minute each.

For the first four exercises, you’ll count and add up your reps, then add the calorie count on the rowing machine to your score.

Three rounds, one-minute per exercise, with one-minute rest between rounds:

  • Wall balls at 20 pounds with 10-foot target
  • Sumo deadlift high-pull at 75 pounds
  • 20-inch box jumps
  • Push-press at 75 pounds
  • Rowing machine

Workout 2

As a beginner, your body won’t be used to the amount of effort, and endurance needed to complete a longer workout! This workout is a great one to start your CrossFit journey off with if you are badly out of sharp. Although it is only 10 minutes long, you will be grateful it isn’t longer.

No matter how tired you are, make sure you really concentrate on your technique. If you feel like your form is deteriorating, it is totally normal, just make sure to make some modifications to the exercises to prevent injury.

Here is the workout:

10 minutes, AMRAP (CrossFit lingo for As Many Rounds/ Reps as Possible)

  • 5 pull-ups
  • 7 push ups
  • 5 bodyweight squats

Workout 3

CrossFit Training Tips If You Are Over 250lbs-2

Perhaps more aptly called, “balls to the wall,” This is just that: 150 wall balls done for time. It is a strength-based task that drives the heart rate sky-high because of the sheer volume of work.

You will get a bonus burn as your body struggles to adapt to new muscle growth for 48-72 hours post-WOD.

For time:
150 wall balls at 20 pounds with a 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

Workout 4

Designed for the 2016 CrossFit Open competition, this WOD is no joke. You must complete each round within four minutes in order to earn more time to proceed to the next. The combination of cardio (double unders) and heavyweight (squat cleans) works multiple metabolic systems and leads to increased calorie burn.

This workout is a sprint, no matter if you’re a beginner who only makes it through the first 4-minute round or an elite athlete who makes it through all 20 minutes.

Complete within 4 minutes:
25 Toes-to-bars
50 double-unders
15 squat cleans at 135 pounds

If successful, add 4 minutes and complete:
25 Toes-to-bars
50 double-unders
13 squat cleans at 185 pounds

If successful before 8 minutes, add 4 minutes and complete:
25 Toes-to-bars
50 double-unders
11 squat cleans at 225 pounds

If successful before 12 minutes, add 4 minutes and complete:
25 Toes-to-bars
50 double-unders
9 squat cleans at 275 pounds

If successful before 16 minutes, add 4 minutes and complete:
25 Toes-to-bars
50 double-unders
7 squat cleans at 315 pounds

Stop at 20 minutes.

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