Crossfit trening for nybegynnere

Crossfit for beginners

Table of contents


What is crossfit?

Crossfit Originally from the USA, it is a set of short, high-intensity exercises that can be linked to several different sports. Crossfit training can include everything from weightlifting, flexibility training, strength lifting and gymnastics - which makes the exercises relevant whether you want to be faster, stronger or slimmer. Crossfit exercises are constantly varied, functional movements performed with high intensity. If you want to read more about what high-intensity training entails, read onHIIT training for beginners.

That crossfit is constantly varied means that the sessions are rarely the same, where you should not fall into a fixed routine and include as much creativity as possible. With the help of this, the body is challenged every session, which will create results. The training involves functional exercises which means that you do what falls naturally to the body and improves normal movements. Exercises can be, for example, lifting something from the ground or pushing, movements we do all the time otherwise in everyday life.


How to get started with crossfit

Like all sports, there are some basic principles that should be used before starting training. First and foremost, it is necessary to learn the basic movements so that one understands how the exercises should be performed to get the right progression and stay injury free. At the same time, it is important to start carefully and listen to the body's signals by not driving too hard. One idea might be to start with lower intensity and longer sessions and then work your way up when you feel the progression. Finding the right balance is also important, where you have to make sure to rest between exercises and not get too eager.

Read more:Injury prevention training andhow to get started with training


Crossfit exercises

There are countless crossfit movements which can be performed with varying degrees of difficulty. The exercises can either be performed at home in the living room or you can take the step further to a gym and add manuals. We have put together some exercises for beginners that can be easily performed anywhere. The training sessions usually last for 15-30 minutes, during which time you should give maximum performance so that you have a feeling of having given everything after the session. The number of repetitions is determined by your condition, avoid many breaks as this should be intense.


A classic way to start crossfit training is with burpees that train the abdomen, chest, triceps, buttocks and heart rate.

How to perform the exercise:

  • Stand up
  • Bend down and fasten your hands to the ground shoulder-width apart
  • Jump backwards with your feet so that you end up in a plank position
  • Take an arm raise
  • Jump inwards with your legs and then jump further as high as you can with your arms stretched upwards, and pat


Atomic sit-ups

We then perform a sit-ups variant that mainly trains the abdomen and core muscles.

How to perform the exercise:

  • Lie on your back with your legs straight and your arms above your head
  • Pull your stomach up so that you are in a sitting position while you bring your arms forward and bend your knees towards your chest and feet facing outwards at a 90 degree angle.
  • Grasp the ankles and then return to the starting position


Step on chair

We continue with a box jump that can easily be turned into a step on a chair at home. The exercise trains the front and back of the thighs, buttocks and heart rate. To perform this exercise, you need a chair or stool that is not higher than your knees.

How to perform the exercise:

  • Tighten your stomach and seat, and lift one foot up on the chair
  • Press your heel into the chair and lift yourself up on the chair
  • Lift the knee of the other leg up to abdomen
  • Then lower your knee to the floor again in a controlled motion

Then repeat with opposite leg. If you want to increase the degree of difficulty, you can choose to jump up and down on the chair instead of walking with one leg at a time in more calm movements.


Squat with jumps

The classic squat combined with jumping trains the front and back of the thighs, the gluteal muscles, the core muscles and the balance. Make sure you keep your knees and toes straight forward during the exercise so that sore knees and knee injuries are avoided.

How to perform the exercise:

  • Stand upright with your legs shoulder-width apart, keep your hands behind your neck and tighten your buttocks and abdominal muscles.
  • Bend your buttocks down to knee height by placing the weight on your heels
  • Then get up while jumping as high as you can. Land softly by returning to squats in a fluid motion.


Throw ball on wall with squat

Finish the workout with a wall ball that challenges all the muscles in your body and strengthens both muscle mass and fitness. To perform this exercise you need a soft ball so that damage to the house is avoided.

How to perform the exercise:

  • The starting position is the same as previous exercises where you stand with your toes and knees straight forward at shoulder width
  • Go down in a squat, on the way up you throw the ball up against the wall
  • When you are in an upright position, you receive the ball and go down in a squat at the same time as the ball


Crossfit training clothes

An important element in the execution is to apply correctly crossfit clothing so that the body can perform to the maximum. Because the training is intensive, it is important to have training clothes that fit well on the body, so that you are not bothered by the garments slipping up or down.


Of tights for crossfit we recommendcompression tights. The advantages of these tights are precisely that they sit tight on the body so that it increases blood circulation. Among the selection, we have something for all preferences, where the similarity lies in the fact that everyone has a high life and is squatproof. How to prefer that the tights are on, however, is differentiating and if you want more variants, you can see the wholethe tights collection.

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Read more about all the tights we offer and their benefitshere!


When it comes to tops, you can either choose a snug-fitting variant so that it stays in place during the movements, or you can go for a looser fit. At a wide peak, it will move more through the session, but it will feel more free and give a better breathability. Amongtraining tops we have a wide selection that covers the different preferences.

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Find the right training top using oursguide!


Onesports bra with good support is necessary for crossfit training. When the temperature increases during the session, you can just as well take off the training top and the sports bra will work just as well as the top.

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Read more about our bestsports-bher!


As mentioned, the temperature can quickly become high during crossfit training and it can be more comfortable for many to use onetraining shorts rather than full-length tights. Here it will be an advantage to biker shorts sits well around the thighs so that it fits well in place during the workout.

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Find your favorite shorts this springshortsguide!
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