5 Beginner CrossFit Workouts to Get Started

By Harris Reynolds | October 16, 2014
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So you want to try this CrossFit thing, but you don’t know where to start.  You’ve come to the right place!

Crossfit workouts are commonly two or three exercises that you do for a few rounds.  This often times makes them short which is great, but what they lack in duration that make up for in intensity!

Below are five beginner CrossFit workouts that are quick and easy, but are nevertheless certain to help you start down the path to greater fitness!

Workout 1: Getting Your Feet Wet

For five minutes do as many rounds as possible of

  • 3 pushups
  • 6 situps
  • 9 squats (air squats without any weight)
This is a very simple workout, but it will start to give you the flavor of how CrossFit works.  It is vital that you to work as hard as you can for the entire five minutes to get as much work done as possible.  Hit it hard!

Then, total up all of the rounds along with any extra reps you perform in the five minute time frame and write down the result.  This is a BIG key to CrossFit: measuring your results.

After giving this simple workout your all, come back to it next week and try it again.  If you are new to this fitness thing you’ll likely see lots of improvement as you continue to combine good nutrition with high intensity exercise.  Next time you’ll do even better!

Workout 2: KISS cardio

For time, perform 5 rounds of:

  • 10 steps ups (20 inch box)
  • 10 V-ups
  • 20 single unders (basic jump rope reps)
Do these three exercises as fast as you can and record you time.  This will likely be another short workout for you, but it will continue to introduce you to the variation you experience in CrossFit.  Hopefully you will finish in 5 or 6 minutes, but don’t be discouraged if it takes you longer.  Just do your best, record you time, and try to improve it.

This is the path to fitness!  You are on it and making progress!

Workout 3: Burpees For the Win

For time, perform 50 burpees

What?  You mean that is the whole workout?  Yep, that’s it.  Just do 50 burpees.  Preferably outside where you can get some fresh air, but anywhere will do.

Seasoned CrossFitters are well acquainted with this basic, but important exercise, and you should be too.  It is one of the best body weight exercises you can do and will help tone up your entire body, top to bottom. Top. To. Bottom.  Do it.  Record your time. Improve. Repeat.

You’re welcome. Please send checks to… just kidding.

Workout 4: Crabs, Climbers and Bears Oh My!

For time perform the following:

  • Buy in – 200 meter run
  • 20 walking lunges
  • 20 meter bear crawl
  • 20 meter crab walk
  • 20 meter broad jumps
  • 20 situps
  • 20 squats
  • 20 mountain climbers
  • Cash out – 200 meter run
Some CrossFit workouts will play off of a poker metaphor and have “buy in” and “cash out” exercises that act as book ends to the workout.  They are nothing to be afraid of and just add a little extra pain (and gain!) to the routine.

One nice thing about this workout is that you get some variety while also getting your heart rate up and slimming your waist line down!!  Your legs and abdominal muscles should really feel it after this one.

As with each of these workouts remember to log your time for the workout and repeat the same routine in another week or two and track progress.

Oh, and in case you forgot, make sure to GO ALL OUT!  Intensity is key!

Workout 5 Jump Jump:

For 8 minutes do as many rounds and reps of:

  • 15 jumping jacks
  • 15 squats
  • 15 single unders (jump rope)
  • 15 situps
At eight minutes this workout along with #4 above will be your longest.  But you are ready for it.  Keep up with the number of rounds and reps, blah blah… you are getting the picture

The key in each of these beginner CrossFit workouts is to just get started and complete the workouts.  They may be a little tough at first, but your body is built to adapt to physical stimulus, and your fitness will improve as you build exercise into your habits and into the DNA of your daily routine.

Tweet us your results!  We look forward to cheering you on in your journey!


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