Everything You Need To Know: Create a Beginner CrossFit Workout Plan

Written By Charleh Knighton  |  Beginners 

CrossFit is a popular exercise program that combines high-intensity interval training, weightlifting, and gymnastics. Millions of people have joined to get into shape and take on a new fitness challenge.

However, if you’re new to CrossFit, it can be overwhelming trying to figure out where to start, but don’t worry; we’re here to guide you through an ideal beginner's CrossFit workout plan to help you achieve your goals. 

How many times a week should I do CrossFit?

The first question that beginners often ask is, “How many times a week should I do CrossFit?” The simple answer is “it depends.” Typically, you can expect to do your CrossFit training around two to five days a week.

Many beginners start doing CrossFit workouts twice a week and over time, gradually increase frequency to five days a week after building the required stamina and allowing their bodies to adjust to the intensity of the workouts.

What is the ideal CrossFit Schedule?

The CrossFit workout template suggests you work out five times per week following a schedule of training for three days and then taking a day off. When you’ve been training for some time (about 3-6 months), you’ll start to see some incredible results from following this schedule.  

Is it better to do CrossFit in the morning or evening?

There is no right or wrong time to do CrossFit. It’s a matter of personal preference and what best fits your schedule. Some people prefer to work out in the morning as it helps to kick start their day, while others prefer to work out in the evening after work to relieve stress and unwind.

Ultimately, the best time to do CrossFit is whenever you’re able to consistently commit to it. 

What to eat while doing CrossFit?

Nutrition is essential to any fitness program, and CrossFit is no exception. CrossFit recommends the Zone Diet, which encourages a balance of lean proteins, non-starchy veggies, nuts, seeds, and low GI fruit whilst limiting starch and refined sugar. The diet is overall very healthy and can help manage hunger and improve blood sugar and inflammation. 

However, everyone is unique, and it is essential to find out what best suits your needs and what works best for your body. Together with Nutrition Coach Andy Morgan, we put together The Only CrossFit Nutrition Article You’ll Ever Need to cut through the noise and make it simple to reach your goals. 

What can 3 months of CrossFit do?

If you commit to CrossFit for three months, you should have learned the basics like push ups, squats, presses and lunges. You should be making progress towards pull-ups and be comfortable with barbell movements like cleans and deadlifts.

Additionally, you should be able to run continuously for significantly longer than when you started your CrossFit journey and be confident using machines like ski ergs, bikes and rowers.

Essentially, you’ll be starting to notice improvements across the board; feeling fitter and stronger every week!

Is 30+ too old to start CrossFit?

No, it’s never too late to start CrossFit, regardless of age, fitness level, previous or current injuries, or fitness goals. Unlike your younger friends, you might want to take it a little slower and go with how your body feels, especially if you haven’t trained in this way before, or for some time.

If you do have injuries or niggles, your coach should be able to offer alternative movements to ensure you’re still getting a great workout without causing you pain!

Regardless of age, the way to succeed in CrossFit is by practicing the fundamental movements, and getting them right before progressing to more challenging movements. The more effort you put in, the more results you’ll see. Note that effort doesn't always equal ‘work’ - more work is not always the answer.

Everything You Need To Know Create a Beginner CrossFit Workout Plan

The importance of the fundamental movements of CrossFit

CrossFit involves so many movements that it’s hard to know where to start. That’s why we’ve picked out several fundamental movements that we at WODprep suggest you begin learning first; 

Gymnastic: push up, pull-up, air squat, bodyweight lunge, knees-to-elbow 

Engine/Cardio: row, run, burpee, box jump, wall ball, double under

Weightlifting: clean, push press, overhead squat

Accessory/Strength: back squat, deadlift, shoulder press, hollow hold 

These movements form the basis of CrossFit workouts and are critical to developing a strong foundation for functional fitness. Don’t panic if this list looks too advanced for you, though; each of these movements has a wide range of variations to choose from. For example, you can start with an air squat before moving to a goblet squat with a kettlebell before advancing to a back squat. The same goes for a pull-up - an excellent starting point for these would be a ring row, followed by banded pull-ups. 

Beginner CrossFit workout plan

If you’re a beginner looking to get started with CrossFit, it can seem daunting knowing how to plan your workouts. Following random WODs you find online isn’t a terrible idea, but you’ll be missing out on some key drivers of progress; guidance, demos and possibly most importantly - progression!

At WODprep, we have come up with the perfect beginner CrossFit workout plan, designed to help you build a solid foundation of fitness using the fundamental movements of CrossFit.

WODprep Classic is a track you can follow 5 days per week (or as much as you can manage), with each session taking approximately 60 minutes to complete; perfect if you’re looking for a fitness program to fit into your life, rather than the other way around!

Every session comes with a daily “Chalk Talk”, explaining the purpose of the day to make sure you know exactly what you’re doing. You’ll find this within your easy-to-use app alongside your programming where you can upload your scores and see how you stack up against others in the WODprep community!

So if you’re new to CrossFit - or are just looking for more guidance and structure when it comes to your programming - let us help you become the best version of yourself!

Join the WODprep family and start hitting PRs and enjoying fitness with us! Here's the link again for you to join.

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