Here are 10 CrossFit workouts that will help improve fitness and build a solid foundation. My first CrossFit workout was Cindy. I lasted 8 minutes instead of the full 20. I repeated that workout each week until I could do all 20 minutes. The point I am trying to make is to start and do what you can. Leave your ego at the door and prioritize technique. If you need guidance always work with a coach. You can always schedule a call with a CrossFit coach by clicking the link below.
- 5 Pull-ups
- 10 Push-ups
- 15 Air squats Complete as many rounds as possible in 20 minutes.
- 50 Double-unders (or singles)
- 50 Sit-ups
- 40 Double-unders
- 40 Sit-ups
- 30 Double-unders
- 30 Sit-ups
- 20 Double-unders
- 20 Sit-ups
- 10 Double-unders
- 10 Sit-ups Complete all reps for time.
- Tabata Row
- Tabata Squat
- Tabata Pull-up
- Tabata Push-up
- Tabata Sit-up Complete each exercise for 8 rounds of 20 seconds on, 10 seconds off.
“Fight Gone Bad”
- Wall balls
- Sumo deadlift high-pulls
- Box jumps
- Push presses
- Rowing Complete 3 rounds of each exercise for max reps in 1 minute, with a 1 minute rest between each round.
- 21-15-9 reps of:
- Thrusters (65/45 lbs)
- Pull-ups Complete all reps for time.
- 150 Wall balls (20/14 lbs) Complete all reps for time.
- 3 rounds of:
- 400m run
- 21 Kettlebell swings (24/16 kg)
- 12 Pull-ups Complete all rounds for time.
- 30 Clean and jerks (135/95 lbs) Complete all reps for time.
- 21-15-9 reps of:
- Deadlifts (225/155 lbs)
- Handstand push-ups Complete all reps for time.
- 5 rounds of:
- 800m run
- 30 Kettlebell swings (24/16 kg)
- 30 Pull-ups Complete all rounds for time.
Remember, it’s important to focus on proper form and technique rather than speed or weight. Always warm up properly and consult with a coach or healthcare professional before beginning any new exercise program. If you’d like to schedule a call with a CrossFit coach, click the link below.