Beginner Crossfit Workouts

erin andrews beginner crossfit workouts

You’ve heard all about CrossFit and now you’re eager to get started. All you need to get started are a few basic workouts and you will be well on your way. As you may know, CrossFit workouts can be a little overwhelming at the beginning. Here are a few beginner CrossFit workouts to help you ease into training. Because this is for beginners, feel free to cut reps for all exercises.

Since CrossFit is a high intensity interval workout, most of these exercises are designed to push you to finish as quickly as possible. We are just beginning, so go at your own pace and take time between reps. There will be plenty of time to work yourself up to a faster pace. Before attempting any workout routine, be sure to warm up and stretch. After your workout, do a few cool down exercises and drink plenty of water to stay hydrated.

Here are fifteen beginner CrossFit workouts that can be done at home or in the gym. If these workouts prove to be too easy, you can increase your pace and the number of repetitions for each exercise.

Workout #1

Run 200 meters
10 Squats

Three reps each

Workout #2

Run 200 meters

5 Pull ups

Three reps

Workout #3

Row 750 meters
10 Push Presses

Three reps

Workout #4

10 Squat Thrusts with broomstick
10 Pushups on knees
10 Sit ups

Four reps


Workout #5

Run for three minutes

Walk one minute

Four reps


Workout #6

10 Box step ups
10 Kettle Swings
10 Squats

Four reps


Workout #7

10 Burpees
20 Squats
30 Push Ups
20 Squats
10 Burpees

One rep for time

Workout #8

4 Chin ups
8 Pushups
12 Squats

Ten reps

Workout #9
21 Burpees
21 Squats
15 Burpees
15 Squats
9 Burpees
9 Squats

One rep for time

Workout #10

45 Seconds Skipping
45 Seconds of Squats
45 Seconds of Box Step Ups

Five reps

Workout #11

Sprint 100 meters

Rest 1 minute

Ten reps

Workout #12

10 Broad Jump Burpees

10 Jumping Lunges

Ten reps

 

Workout #13

10 burpees

10 sit ups

Ten reps

Workout #14

10 push-ups

10 squats

10 sit ups

Six reps

Workout #15

10 push-ups

10 squats

Six reps

If you think you have mastered the previous workouts, here are five bonus beginner CrossFit workouts that are a little more advanced.

- The Ladder

 

50 push-ups
40 lunges
30 sit-ups
20 air squats
10 burpees
60 second plank hold
10 burpees
20 air squats
30 sit-ups
40 lunges

50 push-ups

- Barbara

 

20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats

5 reps, rest 3 minutes between each round.

- 21-15-9

 

First round 21 reps, second round 15 reps and third round 9 reps.
One-arm shoulder press with your weight, alternating arms and counting each arm
Push-ups
Chair dips with feet elevated
Burpees

After each round: Crab walk to the other side of the room and back.

- Angie

 

100 Pull-ups

100 Pushups

100 Sit-ups

100 Squats

- Chelsea

 

On the minute, every minute for 30 minutes

5 Pull-ups

10 Pushups

15 Squats

 

 

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