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.

“Cindy”

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air squats Complete as many rounds as possible in 20 minutes.

“Annie”

  • 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 This”

  • 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.

“Fran”

  • 21-15-9 reps of:
  • Thrusters (65/45 lbs)
  • Pull-ups Complete all reps for time.

“Karen”

  • 150 Wall balls (20/14 lbs) Complete all reps for time.

“Helen”

  • 3 rounds of:
  • 400m run
  • 21 Kettlebell swings (24/16 kg)
  • 12 Pull-ups Complete all rounds for time.

“Grace”

  • 30 Clean and jerks (135/95 lbs) Complete all reps for time.

“Diane”

  • 21-15-9 reps of:
  • Deadlifts (225/155 lbs)
  • Handstand push-ups Complete all reps for time.

“Eva”

  • 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.

CrossFit Benchmark Workouts
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