30 New Year CrossFit® Workouts To Kick Start Your Fitness in 2024

It’s that time of the year again when January 01 becomes the invisible line in the sand, marking a new beginning. Looking ahead to 30 days from now, where do you want to be? Do you aim to lose weight? Do you strive to be 100% prepared for the CrossFit® Open? Or is becoming an Rx CrossFit® athlete your goal? All three of these objectives are admirable and personal to you.

In this article, you can find 30 fun workouts from our online programming AND the best insights on your nutrition.

Many people step into the CrossFit® gym with the primary goal of shedding those extra pounds. BUT, you might have heard it before: CrossFit® isn’t won in the gym.

You can achieve ten times the results you’re looking for once you’ve mastered your daily nutrition habits. Today, we'll uncover some major keys to CrossFit® weight loss that might surprise you.

The Psychological Approach to CrossFit® Weight Loss:

There’s a misconception among newcomers entering the CrossFit® world. Many believe simply engaging in CrossFit® workouts will lead to significant weight loss. While exercise is undoubtedly crucial, there's more to the equation. The psychological approach plays a pivotal role.

Individuals often experience initial weight loss, only to hit a plateau. Why? It's time to address the elephant in the room: nutrition.

Your diet is the primary factor influencing CrossFit® weight loss, not just the intensity of your workouts.

Now, let's delve into the science behind CrossFit® weight loss. The rule of calories in and calories out dictates that an energy deficit results in weight loss. Many individuals experience initial fat loss when they start exercising, but eventually, progress stalls. This plateau can be attributed to various factors, including genetics and environmental influences.

Simply exercising more isn't the solution; caloric restriction becomes essential.

Steps to Break Through Plateaus:

• Clean Up Your Diet:
  Eliminate or significantly reduce unhealthy foods from your diet. Identify and cut out unnecessary snacks and make healthier food choices.
• Increase Healthy Food Intake:
  Boost your consumption of vegetables, fruits, and water. Swap calorie-laden drinks for healthier alternatives, like diet sodas.
• Portion Control:
  If you have a varied diet, consider counting calories. If you tend to eat the same meals frequently, slightly reduce portion sizes.
• Calorie Tracking:
  Use apps like MyFitnessPal to track your daily caloric intake. Aim for a 250-300 calorie deficit for gradual fat loss.

Next-Level Considerations:

Beyond these steps, consider tracking macronutrients (protein, fats, and carbs) for optimized results. However, this topic deserves its own dedicated discussion.

If you want to focus more on your nutrition for 2024,
check out our awesome article here.

Now to get to the fun part - the CrossFit® workouts.

Kick Starting Your 2024 Fitness with Fun Workouts

WOD 1: Pyramid Symphony

For Time:

5-10-15-20-15-10-5

• Box Jump Overs
• Pull-ups

Strategy:

The key to conquering this pyramid is pacing. Start with controlled jumps over the box, reserving energy for the ascending pull-up challenge. Break the pull-ups strategically, aiming for unbroken sets in the smaller repetitions. As the reps decrease, amp up the intensity, pushing the limits for a triumphant finish.

WOD 2: Handstand Tango

5 Minute AMRAP:

• Handstand Push-ups (HSPU)
• Toes-to-Bar (TTB)

Strategy:

Navigate the HSPU-TTB waltz with finesse. Begin conservatively, ensuring efficient HSPU form. Find a rhythm in the TTB, breaking only when necessary. Rest strategically during the 5-minute intermission, then resume the dance from where you left off. Precision and consistency are your partners in this AMRAP.

WOD 3: Rowing Wallwalker

5 Rounds For Time:

• 25/20 Calorie Row
• 5 Wall Walks

Strategy:

Embrace the rowing meditation. Maintain a steady pace to conserve energy for the wall walks. Approach the climbs methodically, finding a rhythm to tackle each round. In this WOD, patience and persistence are your guiding lights.

WOD 4: Heavy Harmony

Part 1:

• Take 10 minutes to find a heavy Squat Snatch

Part 2: @15 minute Mark

• 12-minute AMRAP
  • 36 Double Unders
  • 3 Squat Snatch (70-75% of heavy snatch)

Strategy:

Part 1 is the crescendo—find a heavy Squat Snatch, not a PR, but a weight that challenges. In Part 2, use your established max for the day. Focus on smooth lifts, maintaining form, and avoiding misses. This symphony is a test of skill under fatigue.

WOD 5: Downstream Marathon

25 Minute AMRAP:

• 500m Row
• 25 Wall Balls (WB)
• 5 Wall Walks

Strategy:

Navigate the downstream flow wisely. Pace the row to preserve energy for the WB and wall walks. It's a marathon, not a sprint, so start conservatively and find your rhythm as you go.

WOD 6: Power Playground

5 Power Cleans / 10 Bar Facing Burpees / 5 Power Cleans

• @100% effort
• On the 4:00
• x7 rounds

Strategy:

Choose a weight that allows unbroken Power Cleans at a high intensity. The key is quick cycles and rapid burpees. This playground demands raw power and efficient movement. No time for idle swings, only the relentless pursuit of power.

WOD 7: Beast Mode Challenge

4 Rounds For Time:

• 20 Alt. DB Snatch
• 50ft DB Front Rack Walking Lunge
• 50ft Handstand Walk

Strategy:

This challenge is a beast, and the handstand walk is the apex predator. Manage your pace through snatches and lunges, conserving energy for the HSW. Adapt your strategy based on your handstand walking ability.

WOD 8: Final Sprint - Forking Karen

15 Rounds For Time:

• 10 Wall Balls
• 100m Run

Strategy:

In this grand finale, it's a relentless sprint through 15 rounds. Wall Balls must be unbroken, and the run is your brief respite. There's no room for hesitation; each round is a leap towards the finish line. Embrace the chaos, push the limits, and cross the finish line.

WOD 9: Climbing the Ladder

Ascending Ladder:

• 1 Front Squat @135/95
• 1 Bar Facing Burpee
• 15 Double Unders

Strategy:

This workout is a deceptive climb. Maintain a controlled pace, conserving energy for the looming rounds of front squats. As you ascend, be prepared for the real challenge to kick in during the rounds of 10. The true test begins when the barbell gets heavier and the burpees accumulate.

WOD 10: The Devil's Playground

6 Minute AMRAP:

• 6 Pull-ups
• 6 Box Jump Overs

Strategy:

The devil calls, and you must answer with relentless intensity. Keep the pull-ups steady, and approach box jump overs with controlled aggression. This short-lived inferno demands your all, leaving no room for hesitation or sluggish transitions.

WOD 11: Boulder Shoulders Expedition

40-30-20-10:

• Alternating Dumbbell Snatch
• 50ft Handstand Walk after each round

Strategy:

Navigate through the boulders with precision. The goal is to move steadily through the dumbbell snatches to maximize efficiency in the handstand walks. The Dumbbell Snatch should be unbroken for the most part, ensuring a quick transition to the handstand walks. Use this workout to challenge your shoulder endurance and balance.

WOD 12: Jumping Grace

For Time:

• 100 Double Unders
• 10 Clean and Jerks @135/95
• Repeat for 3 rounds

Strategy:

Approach the barbell with a tactical mindset—fast singles or touch-and-go sets if your capacity allows. For the Double Unders, find a consistent, unbroken rhythm without pushing to redline. This WOD is a dance of precision and endurance; each round is a performance, and pacing is your choreography.

WOD 13: Cycling Mountain Ascent

5-10-15-20-25:

• Overhead Squat @75/55
• Bar Facing Burpees

Strategy:

Consider this workout a mountain climb. In the early rounds, tread carefully—smooth and unbroken. Preserve energy for the impending ascent in the round of 20. The workout truly begins here. Approach each burpee strategically, ensuring a steady climb without burning out too early.

WOD 14: Hold On Tight

4 Minute Window:

• 500m Row
• 1 Set of Unbroken Chest-to-Bar Pull-ups

Rest remainder of the window

• x5 rounds

Strategy:

This is not a sprint but a controlled race. Maintain a consistent set of chest-to-bar pull-ups without maxing out. Row with purpose, keeping it hard but repeatable. The key is to transition seamlessly from the rower to the pull-up bar, creating a rhythm that you can sustain for all five rounds.

WOD 15: Running Diane's Gauntlet

6 Rounds:

• 200m Run
• 8 Deadlifts @245/165
• 12 Kipping Handstand Push-ups

Strategy:

If HSPUs are your forte, maintain unbroken sets. If your lower back tends to fatigue, strategize the run as recovery, ensuring you're fresh for the deadlifts. Keep a mindful pace on the run to avoid unnecessary tension. If HSPUs become challenging, break them from the start and hold your chosen sets for all six rounds.

WOD 16: TTB Symphony

10 Rounds For Time:

• 8 Toes-to-Bar
• 8 Push-ups

Strategy:

Find a TTB set scheme that's sustainable for all ten rounds. Precision and rhythm are your allies. As for push-ups, maintain a steady pace, avoiding fatigue.

WOD 17: Best Friends Forever

10 Rounds For Time:

• 8 Toes-to-Bar
• 8 Push-ups

Strategy:

In this journey, your best friend is your consistency. Tackle each round with unwavering determination. Create a rhythmic flow, keeping your TTB sets unbroken and your push-ups controlled. This WOD is a testament to camaraderie, pushing through together until the final round.

WOD 18: The Maze Climber's Dilemma

21-15-9:

• Clean and Jerk @135/95
• Burpee Box Jump Overs

20 Minute AMRAP:

• 400m Run
• 500m Row

Strategy:

Navigate the maze wisely. In the first part, control the clean and jerks, ensuring each rep is a step closer to victory. The real challenge lies in the AMRAP—balance your running and rowing pace to maintain consistent movement. This is a test of endurance and strategy, not a sprint but a relentless climb.

WOD 19: Core of Steel Battle

12 Minute AMRAP:

• 3 Wall Walks
• 6 Deadlifts @185/125
• 9 Box Jump Overs

Strategy:

Forge your core of steel with calculated precision. Manage the wall walks judiciously, conserving energy for the deadlifts and box jump overs.

WOD 20: Rope Run Rhapsody

12 Minute AMRAP:

• 4 Shuttle Runs
• 1-2 Rope Climbs @15ft

Strategy:

Embrace the rhythm of the rope and run rhapsody. Keep a high-intensity pace throughout, adjusting the rope climbs to your ability. If you can sustain two climbs, power through; if not, maintain a relentless sprint pace on the runs. The key is to keep the tempo high.

WOD 21: Carrying Carpets Conundrum

1-2-3-4-5-6-7-8-9-10:

• Strict Pull-up
• Bench Press

Strategy:

Navigate the carpet of challenges with strategic prowess. Choose a challenging weight for the bench press that tests your limits but allows for unbroken sets early on. As the rounds progress, manage your fatigue, ensuring each pull-up and bench press is a calculated step towards completing the carpet conundrum.

WOD 22: Move It, Shake It, Lift It Finale

In 10 minutes:

• Find a challenging 5 rep Back Squat

At the 15-minute mark:

• Using 30-40% of your 5 rep Back Squat
• 8 rounds for time
  • 5 Thrusters
  • 6 Box Jump Overs
  • 7 Toes-to-Bar

Strategy:

This grand finale demands a crescendo of strength. Establish a challenging 5 rep Back Squat, then transition seamlessly into the WOD. Thrusters should be heavy but manageable, ensuring unbroken sets. Pace the box jump overs and TTB for consistency throughout all eight rounds.

WOD 23: Let's Sweat Symphony

30 Minute AMRAP:

• 250m Row
• 200m Run
• 500m Row
• 400m Run
• 1k Row
• 800m Run

Strategy:

Embark on the sweat symphony, where consistency is your guiding melody. Hold the same row and run pace for the entire 30 minutes. The key is endurance—finding a rhythm that allows you to move swiftly through each row and run.

WOD 24: Power Up Challenge

5 Power Cleans / 10 Bar Facing Burpees / 5 Power Cleans

• @100% effort
• On the 4:00
• x7 rounds

Strategy:

This is a power-packed challenge, demanding all-out effort. Choose a weight that allows for unbroken power cleans, ensuring a sprint-like intensity. Bar facing burpees should be executed with speed, footwork as swift as a dancer's. The goal is raw power, repeated and recovered in a relentless cycle.

WOD 25: Raise The Bar Odyssey

For Time:

• 50 Wall Balls
• 40 Calorie Bike
• 30 Deadlifts @185/125
• 20 Muscle Ups

Strategy:

Embark on the odyssey, raising the bar with each movement. Pace the Wall Balls strategically, ensuring consistency. The bike and deadlifts offer a brief respite before the grand finale of muscle-ups. Manage your pace, knowing when to push and when to conserve for the final ascent.

WOD 26: Fran Goes Running Epic

3 Rounds:

• 15 Thrusters @95/65
• 15 Pull-ups
• 400m Run

Strategy:

Pace the thrusters with precision, keeping transitions swift. Opt for a smooth rhythm in the run to maximize recovery for the upcoming rounds. For more advanced athletes, this workout should be unbroken all the way through. Alternatively, write out how you want to break up the reps before taking on this workout.

WOD 27: Crash and Burn Challenge

10 Rounds For Time:

• 8 Hang Power Snatch @75/55
• 10 Bar Facing Burpees

Strategy:

Crash and burn is not an option; this challenge demands a controlled blaze. Keep the hang power snatches unbroken, and approach bar-facing burpees with a consistent rhythm. Resist the urge to sprint the initial rounds, ensuring a sustainable pace that keeps you steady until the final round.

WOD 28: Uptown Girl Odyssey

Conditioning:

• 3 Squat Snatches @75-80% of your 1RM
• 20 GHD Sit Ups
• 1 minute rest
• x5 rounds

Strategy:

Embark on the Uptown Girl Odyssey with a steady stride. Use a weight that challenges without compromising form in the squat snatches. Pace the GHD sit-ups strategically, focusing on quality over quantity. 

WOD 29: Beastie McBeastieson Battle

4 Rounds For Time:

• 20 Alt. DB Snatch @50/35
• 50ft DB Front Rack Walking Lunge
• 50ft Handstand Walk

Strategy:

In this beastly battle, strategize your movements based on handstand walking ability. If confident, push the pace through snatches and lunges. If not, govern your pace, ensuring you're fresh for the handstand walks. Adapt your strategy to conquer the beast, one step at a time.

WOD 30: Forking Karen Finale

15 Rounds For Time:

• 10 Wall Balls
• 100m Run

Strategy:

In this grand finale, there's no room for hesitation. Each round is a pedal to the metal sprint. Keep the wall balls unbroken and the run hard enough to maintain intensity. The clock is your nemesis, and this workout demands relentless speed from start to finish.

BONUS WORKOUT: For the Gram

And finally, the workout for the gram – aimed at showcasing your gains on social media. With steps like getting a pump, removing as much clothing as possible, and looking surprised, it's a fun way to share your fitness journey.

As a parting gift, you can now grab WODprep Academy for $49 a month. Normally, it's only available for purchase on a yearly basis, but since you’ve taken the time to read this article, you can get it by clicking the button below.

If, after reading any of these workouts, you thought, "I can’t do that!", head over to the world’s largest library of CrossFit® courses, where you’ll be able to learn any movement in just 8 weeks.

Keep challenging yourself, stay fit, and I'll catch you in the next article!

Peace x