CrossFit beginner workout

Crossfit Beginner Workout 2024

Crossfit Beginner Workout

Crossfit Beginner workout, also known as WODs (workout of the day), combine high intensity exercises like powerlifting, gymnastics, and calisthenics to build strength and endurance quickly. While super effective, crossfit has a reputation for being intimidating for beginners.

This guide will walk you through the best crossfit workouts and exercises for people just starting out. Read on to learn crossfit lingo, tips to prevent injury, benchmark WODs scaled for newbies, and more!

What Exactly is Crossfit?

Crossfit is a strength and conditioning fitness program that incorporates constantly varied functional movements performed at high intensity. The goal is to make you strong, increase cardiovascular fitness, boost endurance, enhance flexibility, and skyrocket work capacity.

Crossfit beginner workout change daily but often include these exercise modalities:

  • Weightlifting: squats, deadlifts, cleans, snatches, push presses, bench press
  • Gymnastics: pull-ups, toes-to-bars, ring rows, push-ups, box jumps
  • Calisthenics: burpees, double unders, kettlebell swings

The exercises are strung together into intense routines with little rest between sets. Workouts are led by coaches who guide and motivate you to push yourself.

Top 10 Crossfit Beginner Workout and Exercises

While advanced crossfitters take on hero WODs and compete in the Crossfit Games, beginners need to start slow with scaled workouts. Here are 10 classic crossfit benchmark workouts and exercises perfect for crossfitters just starting out:

1. air squat

The simple bodyweight air squat is a cornerstone of crossfit training that builds full-body strength. Make sure to descend until your hip crease passes below your knees. Aim for 10-20 reps to start.

2. Jumping pull-ups

Not strong enough yet to crank out full pull-ups? Start with jumping pull-ups instead. Stand under the bar, jump up, and lower yourself as slowly as possible. Work towards strict pull-ups by reducing the jumping assistance over time.

3. Simple dumbbell exercises

New to lifting weights? Grab some dumbbells and focus on basic moves like bicep curls, shoulder presses, lunges, and squats. Nail down proper form with lower weight before progressing.

4. Beginner benchmark: Cindy

The classic Cindy workout – 5 pull-ups, 10 push-ups, 15 air squats – performed in an AMRAP (as many rounds as possible) in 20 minutes is a perfect beginner benchmark workout. Can’t do full pull-ups yet? Use jumping pull-ups or resistance bands instead.

5. Running

Nothing gets your metcon (metabolic conditioning) firing like an all-out sprint. Run 400m, rest for a minute or two, then repeat 4-5 times. Work your way up to more stringent benchmarks like the infamous Murph Mile (1 mile run partitioned throughout the workout).

6. Fight Gone Bad

This total body WOD combines 5 classic crossfit moves – wall ball, sumo deadlift high pull, box jump, push press, and rowing – in a grueling 3-round workout perfect for beginners when performed with lower weight and step-ups instead of box jumps.

7. Tabata front squats

The classic 20 seconds of work followed by 10 seconds of rest Tabata protocol applied to front squats with lighter weight builds leg endurance fast. Replace front squats with bodyweight moves once form falters.

8. Kettlebell swing

The two-handed kettlebell swing works the posterior chain and teaches explosive hip drive. Start light to dial in form. Work towards 10 perfect reps every minute on the minute for 4-5 minutes.

9. Burpee

The full body burpee – drop to the floor, pop back into a plank, jump forward into a squat, and stand up with a jump – builds insane endurance quickly. For beginners, eliminate the hop at the end to reduce impact.

10. Double under practice

Once coordination clicks, double unders (two jump rope revolutions per jump) torch calories fast. But the skill takes time for most people. Alternate single unders with attempts at doubles for a few minutes to develop the timing and rhythm.

Those are 10 excellent crossfit exercises and benchmark workouts perfect for beginners. Start slow, focus on good form, and scale the movements appropriately to set yourself up for long term success.

crossfit beginner workout


Q: What are the best beginner Crossfit workouts?

A: The best beginner Crossfit workouts include WODs that focus on basic movements such as air squats, push-ups, and ring rows. These workouts help beginners to build a foundation of strength and endurance.

Q: What are benchmark workouts in Crossfit?

A: Benchmark workouts, or “Hero WODs,” are classic Crossfit workouts that have set standards for performance. They are used to measure and track an individual’s progress over time.

Q: How can I scale Crossfit beginner workouts?

A: Crossfit workouts can be scaled for beginners by reducing the weight, modifying the movements, or adjusting the time or repetitions to suit the individual’s fitness level.

Q: What are EMOM and AMRAP workouts in Crossfit?

A: EMOM (Every Minute on the Minute) and AMRAP (As Many Rounds as Possible) are two common formats for Crossfit workouts. EMOM involves performing a specific number of reps at the start of every minute, while AMRAP challenges participants to complete as many rounds of a set of exercises within a specific time frame.

Q: What are the top 5 mistakes to avoid as a beginner in Crossfit?

A: The top 5 mistakes to avoid as a beginner in Crossfit include neglecting proper warm-up and cool-down, overestimating your abilities, sacrificing form for speed, not listening to your body, and not seeking proper coaching or guidance.

Q: What are the cornerstone movements of Crossfit?

A: The cornerstone movements of Crossfit include functional exercises such as squats, deadlifts, presses, cleans, jerks, and snatches. These movements form the foundation of Crossfit training and help to develop overall strength and conditioning.

Q: How can I improve my kipping pull-ups in Crossfit?

A: To improve kipping pull-ups, focus on strengthening your core and upper body, practice proper kipping technique, and gradually increase the number of repetitions. Seeking guidance from experienced coaches can also be beneficial.

Q: Which is the best Crossfit beginner workout?

A: The best Crossfit workouts for beginners typically involve a combination of bodyweight exercises, light to moderate weights, and simple coaching cues. These workouts aim to introduce beginners to the intensity and foundational movements of Crossfit.

Q: What should I expect in my first Crossfit class?

A: In your first Crossfit class, you can expect a warm welcome from the community, an introduction to fundamental movements, a scaled workout suitable for beginners, and guidance from experienced coaches on maintaining proper form.

Q: How can I incorporate strength training into Crossfit workouts for beginners?

A: Strength training can be incorporated into Crossfit workouts for beginners through exercises such as squats, deadlifts, presses, and thrusters. These movements help build foundational strength and are often included in beginner-friendly WODs.

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