Looking to get started in CrossFit? Here are 10 CrossFit workouts that are suitable for beginners:

“Baseline” For Time:

  • 500-meter row
  • 40 air squats
  • 30 sit-ups
  • 20 push-ups
  • 10 pull-ups

“Cindy” AMRAP in 20 minutes:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

“Annie” For Time:

  • 50-40-30-20-10 double unders
  • Sit-ups

“Karen” For Time:

  • 150 wall balls (14/10 lb ball)

“Linda Lite” 10-9-8-7-6-5-4-3-2-1 reps for time:

  • Deadlift (50% of 1RM)
  • Bench press (50% of 1RM)
  • Power clean (50% of 1RM)

“Fight Gone Bad” 3 rounds for total reps:

  • 1 minute Wall Balls (20/14 lb)
  • 1 minute Sumo Deadlift High-Pulls (75/55 lb)
  • 1 minute Box Jumps (20 in)
  • 1 minute Push Presses (75/55 lb)
  • 1 minute Row (calories)
  • 1 minute Rest

“Tabata This” 8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise:

  • Air Squats
  • Pull-ups
  • Push-ups
  • Sit-ups
  • Row (calories)

“Diane Lite” 21-15-9 reps for time:

  • Deadlift (50% of 1RM)
  • Handstand push-ups

“Nancy” 5 rounds for time:

  • 400 meter run
  • 15 overhead squats (45/35 lb)

“Grace” For Time:

  • 30 Clean and Jerks (95/65 lb)

Note: Beginners should always focus on proper form and technique over speed and weight. Start with light weights and gradually increase the load as you become more comfortable and proficient with the movements.

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A Beginner’s Guide to CrossFit