7 Top Beginner CrossFit® Workouts

Written By Charleh Knighton  |  Beginners 

So, here's the deal if you're new to the whole CrossFit® scene. Imagine you're peering through the window of a CrossFit® gym or catching a glimpse of a dedicated CrossFitter getting their sweat on at your local gym.

It's easy to let that little voice in your head kick in, making you wonder if CrossFit® is just for the already-fit-and-strong crew.

Now, let's talk about the "WOD" – that's the Workout of the Day, in case you're wondering. It's like the bread and butter of training for rookie CrossFitters.

Sure, at first glance, it might seem a tad overwhelming with its smorgasbord of exercises and different formats, but trust me, feeling a bit jittery about it is absolutely normal.

While there's no denying that CrossFit® can get pretty intense with all those fancy moves and challenging workouts, there's also a whole world of CrossFit® tailored specifically for beginners.

Yep, you heard that right. There are smart ways to structure CrossFit® routines that won't leave you feeling like you've been run over by a truck.

Now, the big question: what are these magical CrossFit® exercises that newcomers should be embracing? Is there like a secret CrossFit® starter pack that we should all know about?

Guess what? In this here article, we're diving deep into whether CrossFit® is the real deal for beginners or not.

And don't worry, we're not stopping at the surface level – we're dishing out a list of primo CrossFit® exercises that are perfect for those of us who are just dipping our toes into this adventurous pool. So, stay tuned.

Want to crush every CrossFit® movement?
Become an Rx athlete and enroll in CrossFit®'s largest academy of courses. Master each movement, and rise to the top of the leaderboard in your gym. Hundreds of athletes have achieved precisely that and have never looked back."

7 Top Beginner CrossFit Workouts

Cindy:

  • AMRAP (As Many Rounds As Possible) in 20 minutes.
    5 pull-ups (or assisted pull-ups/banded pull-ups)
    10 push-ups
    15 air squats

Tabata Intervals:

  • 8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
  • Alternate between the following two exercises for a total of four rounds each:
    Burpees
    Sit-ups
7 Top Beginner CrossFit Workouts

Annie:

  • For time.
  • 50-40-30-20-10 reps of:
    Double-unders (jump rope passes under your feet twice in one jump)
    Sit-ups

AMRAP and Run:

  • AMRAP in 15 minutes.
    10 kettlebell swings
    10 box jumps
    200-meter run

Helen:

  • 3 rounds for time.
    400-meter run
    21 kettlebell swings
    12 pull-ups (or assisted pull-ups)

Fight Gone Bad:

  • 3 rounds, 1 minute per exercise, no rest between exercises, 1 minute rest between rounds.

    Wall balls (throwing a medicine ball against a wall)
    Sumo deadlift high-pulls (using a kettlebell or barbell)
    Box jumps
    Push presses (using a barbell or dumbbells)
    Rowing (calories burned)

Baseline:

  • For time.
    500-meter row
    40 air squats
    30 sit-ups
    20 push-ups
    10 pull-ups (or assisted pull-ups)

To Summarize

So, picture this: you've finally waved goodbye to the classic chest and triceps training routine, and now you're stepping into a whole new realm – let's call it the "dark side." Yeah, I know, sounds intense, right?

But let me tell you, once you take that plunge and sip from the CrossFit® Kool-Aid, there's no turning back. It's like crossing a point of no return, in the best way possible.

If you’re looking for demonstrations for this movements, check our previous article on the 10 best beginner workouts for CrossFit®.

Why? Well, for starters, CrossFit® workouts aren't your average sweat sessions. They're a blast! And don't even get me started on the results – they're basically mind-blowing.

Remember how I rambled on about different workout styles and threw around terms like EMOM, AMRAP, and triplet? Yeah, those were the days. But now, it's time to put that knowledge to good use.

Oh, and just to sweeten the deal, I hooked you up with ten killer CrossFit® workouts that are perfect for newbies diving into this world of excitement and gains.

Want to crush every CrossFit® movement?
Become an Rx athlete and enroll in CrossFit®'s largest academy of courses. Master each movement, and rise to the top of the leaderboard in your gym. Hundreds of athletes have achieved precisely that and have never looked back."

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