Best CrossFit Beginners Workouts in 2024 – Top 8 WODs

If you’re thinking about starting your CrossFit journey or you’ve already taken the plunge, this article is for you. We’ll break down some of the best CrossFit Beginners Workouts and the basic exercises you should master early on. The world of CrossFit is vast and there are plenty of workouts and exercises to choose from, but the ones we’re gonna cover here are essential for nailing many of the WODs and even for executing more advanced movements like Olympic lifts. So, grab a notebook, and let’s dive in!

CrossFit Beginners Workouts
CrossFit Beginners Workouts

First Things First – CrossFit Beginners Workouts

Listen up, CrossFit newbies! As exciting as it may be to jump right into the WODs, it’s important to remember that mastering the basics and techniques of the movements should be your ultra top priority. It may seem counterintuitive, but focusing on perfecting your form and technique will pay off in the long run.

Not only will you avoid injury, but you’ll also be able to lift heavier weights and perform the WODs with better efficiency. It’s crucial for a beginner to focus on quality over heavy weights, and to strive for proper form rather than just finishing the WODs. Trust us, taking the time to master the basics will set you up for success and make your CrossFit journey that much more enjoyable.

“Mastering the basics of the movements is like building a strong foundation for a house. If you rush through and just focus on finishing the WODs, it’s like trying to build a skyscraper on sand- sure, you might finish quickly but it won’t stand the test of time. But, if you take the time to lay a solid foundation, you’ll have a sturdy structure that can withstand anything thrown at it.”

Gerard

Best CrossFit Beginners Workouts

We know you’re here for the goods – the WODs, the sweat, the gainz. And while we can’t stress enough the importance of mastering the basics first, we also don’t want to leave you hanging. So, without further ado, here’s a list of some beginner-friendly workouts that’ll get your blood pumping and your muscles burning. These are perfect to start with as you begin your CrossFit journey, but always remember to focus on form and technique before adding weight or intensity. And of course, always listen to your body and progress at your own pace. Let’s do this!

1. Cindy

20 minutes AMRAP (as Many Rounds as Possible:
5 pull-ups
10 push-ups
15 air squats
When you finish air squats, you start over. If you don’t already do pull-ups, you can use bands to assist you.

2. Chelsea (Beginner)

Chelsea uses the same repetitions and exercises as Cindy, but with the difference that Chelsea is an EMOM not an AMRAP. EMOM stands for Every Minute on the Minute

Original Chelsea is 30 min but lets make it 15 min EMOM and reduce reps for beginners:
3 pull-ups
8 push-ups
10 air squats

3. Helen

In the shortest possible time, 3 rounds of:
400 meter race
21 kettlebell swings
12 pull ups

4. Barbara (Beginner)

3 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 air-squats

5. Fran (Beginner)

21-15-9 reps:
Thruster (Official weight is (95 men/65 women lbs, modify the weight according to your level)
Pull-ups (you can use bands)

6. Death by burpees

The name says it. Perform as many burpees as possible.
In the 1st minute, knock out 1 Burpee and take a break for the rest of that minute. In the second minute, 2 Burpees. And so on, you get the idea. This workout is gonna test your endurance and your mental toughness.

7. Beginner Annie

Rounds of 50, 40, 30, 20 and 10 repetitions of double unders (single jumps for beginners) and sit-ups in the shortest time possible.

10 Min AMRAP:
10 air squats
10 kettlebell swings
10 push-ups

8. DT WOD

5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Use the same weight for the 3 movements. Official is 155 lbs for men and 115 lbs for women

That’s it for the best CrossFit Beginners Workouts.

CrossFit Beginners Workouts
CrossFit Beginners Workouts

CrossFit Beginners Workouts Summary

Beginner Workout NameDescription
Cindy20 min AMRAP (5 pull-ups, 10 push-ups, 15 air squats)
Chelsea (Beginner)15 min EMOM (3 pull-ups, 8 push-ups, 10 air squats)
Helen3 rounds for time (400m run, 21 kettlebell swings, 12 pull-ups)
Barbara (Beginner)3 rounds for time (20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats)
Fran (Beginner)21-15-9 reps (thruster, pull-ups, modify weight)
Death by BurpeesAs many burpees as possible in increasing reps per minute
Beginner Annie50-40-30-20-10 reps (double unders/single jumps, sit-ups)
DT WOD5 rounds (12 deadlifts, 9 hang power cleans, 6 push jerks)
10 Min AMRAP10 air squats, 10 kettlebell swings, 10 push-ups
CrossFit Beginners Workouts

How often should you train?

Beginner2-3x a week
Intermediate3-4x a week
Advanced4-6x a week
CrossFit Beginners Workouts
CrossFit Beginners Workouts

The Truth For CrossFit Beginners

Let me tell you, starting out is no joke, it’s gonna be tough. But trust me, it’s worth it. The results you’ll see after a few months of training will be totally worth the tough workouts. Plus, with the variety of workouts and exercises, you’ll never get bored. But most importantly, CrossFit is freakin’ fun! So don’t be intimidated, just dive in and see for yourself.

CrossFit’s gonna be a rough ride, your whole body’s gonna hurt, and shoelaces will be your worst enemy. But despite all that, we freaking love it.

The key to success is motivation, don’t let yourself fall into the trap of “I can’t, I don’t have the strength, or I can’t anymore.” That’s why you’ll see all these motivational phrases in the boxes, the CrossFit community knows how tough it can be. But with the team spirit and camaraderie, no one will let you give up. You can always do one more rep, believe it or not.

Avoid These Beginners CrossFit Mistakes

While CrossFit is known for its high-intensity exercises, speed and weight, it’s also important to be aware of common mistakes that can lead to injuries. One of the biggest misconceptions about CrossFit is that it’s dangerous, but the reality is that the biggest consideration is your physical limitations. Before you start, it’s a good idea to visit a GP and have any lingering injuries checked out.

One mistake to avoid is using machines, like the smith machine, for squatting. While squatting is an amazing exercise, using a machine can restrict your movement and prevent you from performing the squat correctly. Additionally, using a machine for squats can prevent you from developing a strong core as the machine does the stabilizing for you.

Another mistake to avoid is being intimidated by CrossFit. The sport has a reputation for being intense and difficult, but it’s the friendliest and most welcoming sport out there. The community is everything in CrossFit, you’ll meet friends for life and it becomes more than just training, it’s a lifestyle you’ll become hooked on. So, don’t be intimidated, give it a try and take the plunge!

CrossFit Beginners Workouts

CrossFit Beginners Workouts
CrossFit Beginners Workouts

FAQ – CrossFit Beginners Workouts

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