Whether you’re just getting started with CrossFit, want to try a few CrossFit workouts on your own, or managing a gym with plenty of newbies coming in, this list is for you.

Contrary to what you may have heard, CrossFit is all about the fundamentals first. You’re not throwing barbells over your head or expected to slam heavy weights around.

As a CrossFit Jedi might say, “patience young padawan”.

Many of the (ok fine) WODs below focus on body-weight movements which engage your current frame without adding much in terms of additional weight. These CrossFit workouts will help establish strength in the basics and gives you a great taste of the ‘style’ of workout to expect.

Remember that it’s all about intensity over volume so if you must do less reps or weight to perform the movement correctly, do it.

*warm up with an 800m run and light stretching.

 

CrossFit Workouts For Beginners

 

1.) “Cindy”

One of the most classic bodyweight-only CrossFit workouts. Cindy is performed as a 20-minute AMRAP (‘As Many Rounds As Possible’)

• 5 pull ups
• 10 push ups
• 15 squats

 

2.) Death by Burpees

Do one burpee per minute at the top of every minute.  How many rounds can you complete before you cannot complete the required burpees?

• 1 Burpee Minute 1
• 2 Burpees Minute 2
• 3 Burpees Minute 3 and so forth.

 

3.) 21-15-9

CrossFit workouts often run off of this style or rep scheme. Complete the number of reps of each movement before moving to the next stages.

*Situps, pushups, and air squats.

*Recommended with Abmat as it significantly reduces strain on your lower back. If you don’t have one, sub in a thick folded towel.

 

4.) Filthy 50

Just keep moving on this iconic WOD.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (approx. 16 kg or 36lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

5.) Burpees & Squats

Complete 8 rounds for time.

• 15 Burpees
• 20 Air squats

 

6.) Sprints on Sprints

Complete 3 rounds for time, resting 4 minutes between each. Take a break between each sprint for EXACTLY the amount of time if took you to run the previous distance.

• 1 Round = 200m sprint, 400m sprint, 600m sprint.

 

7.) “Fran”

Quintessential Crossfit workout. 21-15-9 rep scheme

• 95lb Thruster
• Pullups

 

8.) Air Squatter

Break up the reps as needed. Remember that it’s better to do 10 reps and rest less than 50 reps and rest for awhile. No Time Cap

• 400 air squats for time.

 

9.) Max Effort Situps & Pushups

5 Rounds with no time cap. Rest 1 minute between rounds.

•  Max pushups in 30 seconds.
• Max situps in 30 seconds.

 

10.) “Karen”

For time.

• Wall-ball 150 shots

 

Remember to record your times, reps, rounds etc as they will serve as a great basis to track all the progress you make. These are CrossFit workouts for beginners so consider this your beginning. Test yourself on the same workouts again in a few months and share your progress! 

 

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