Hey there! If you’re new to CrossFit and looking to get started with some beginner workouts, you’ve come to the right place. This article will provide you with 10 beginner CrossFit workouts to help you kickstart your fitness journey. With clear explanations, extra tips, and maybe even some helpful videos and pictures, you’ll be well on your way to mastering these basic exercises. So grab your workout gear and get ready to break a sweat!

10 Beginner CrossFit Workouts

Are you new to CrossFit and looking for some beginner workouts to kickstart your fitness journey? Look no further! Here are 10 beginner CrossFit workouts that will help you build strength, improve your conditioning, and boost your overall fitness level.

Getting Started with CrossFit

Before we dive into the workouts, let’s talk about what CrossFit is and what you can expect when starting this type of training. CrossFit is a high-intensity fitness program that combines elements of weightlifting, gymnastics, and cardiovascular exercise. It focuses on functional movements performed at high intensity to help you improve your strength, endurance, and overall fitness level.

The Benefits of CrossFit for Beginners

CrossFit has become increasingly popular in recent years, thanks to its effectiveness in helping people achieve their fitness goals. As a beginner, CrossFit can offer you several benefits, such as:

• Improved cardiovascular health
• Increased strength and muscle mass
• Enhanced flexibility and mobility
• Weight loss and fat burning
• Boosted confidence and mental toughness

Essential CrossFit Equipment for Beginners

Before you start with the beginner CrossFit workouts, you’ll need some basic equipment to get going. Here are some essential items you’ll need:

Beginner CrossFit Workout #1: Bodyweight AMRAP

In this workout, perform as many rounds as possible (AMRAP) in a specific timeframe. Aim to complete as many rounds as you can with good form.

• 10 Push-ups
• 15 Air Squats
• 20 Sit-ups
• 50 Single Unders (Jump Rope)

Remember to pace yourself and listen to your body.

Beginner CrossFit Workout #2: Tabata Intervals

Tabata intervals consist of 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds. Choose one exercise and perform it for the entire 4 minutes.

• Tabata Squats
• Tabata Push-ups
• Tabata Burpees
• Tabata Mountain Climbers

Challenge yourself to push through the burn and keep moving during each interval.

Beginner CrossFit Workout #3: EMOM Circuit

EMOM stands for “Every Minute on the Minute.” Complete the prescribed number of repetitions and rest for the remainder of the minute. Start the next set at the top of the minute.

• 5 Rounds
• 8 Dumbbell Thrusters
• 10 Kettlebell Swings
• 12 Sit-ups

Focus on maintaining good form and completing each round within the minute.

Beginner CrossFit Workout #4: Chipper WOD

A chipper WOD is a workout that involves completing a series of exercises in order. Chip away at each exercise until you finish the entire list.

• 50 Air Squats
• 40 Sit-ups
• 30 Push-ups
• 20 Burpees
• 10 Pull-ups

Beginner CrossFit Workout #5: Death by Burpees

Death by Burpees is a simple but challenging workout where you perform 1 burpee in the first minute, 2 burpees in the second minute, 3 burpees in the third minute, and so on, until you can no longer complete the required number of burpees within the minute.

Push yourself to see how many rounds you can complete before fatigue sets in.

Beginner CrossFit Workout #6: AMRAP 20

In this workout, you have 20 minutes to complete as many rounds as possible of the following exercises:

• 10 Dumbbell Thrusters
• 15 Kettlebell Swings
• 20 Box Jumps
• 200m Run

Focus on pacing yourself and maintaining a consistent pace throughout the workout.

Beginner CrossFit Workout #7: The Filthy Fifty

The Filthy Fifty is a challenging workout that involves 10 exercises, each performed for 50 reps. Complete the entire list as fast as you can with good form.

• 50 Box Jumps
• 50 Jumping Pull-ups
• 50 Kettlebell Swings
• 50 Walking Lunges
• 50 Knees-to-Elbows
• 50 Push Press
• 50 Hip Extensions
• 50 Wall Balls
• 50 Burpees
• 50 Double Unders

Break up the reps as needed and focus on consistent movement.

Beginner CrossFit Workout #8: Cindy

Cindy is a classic CrossFit workout that consists of 20 minutes of as many rounds as possible of the following three exercises:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Challenge yourself to maintain a steady pace throughout the entire workout.

Beginner CrossFit Workout #9: 21-15-9

In this workout, complete 21 reps of each exercise, then 15 reps, and finally 9 reps. Rest as needed between sets.

• Dumbbell Thrusters
• Burpees
• Kettlebell Swings

Push yourself to complete each set as quickly as possible with good form.

Beginner CrossFit Workout #10: Running Intervals

Running intervals are a great way to improve your cardiovascular endurance. Find a flat surface and perform the following intervals:

• 400m Run
• Rest 2 minutes
• 800m Run
• Rest 3 minutes
• 1200m Run
• Rest 4 minutes

Conclusion

Congratulations on completing these 10 beginner CrossFit workouts! Remember to listen to your body, rest when needed, and stay consistent with your training. Whether you’re looking to lose weight, build muscle, or improve your overall fitness level, CrossFit has something to offer everyone. Have fun, stay motivated, and keep pushing yourself to new heights!