The Best Crossfit Workouts For Beginners

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Crossfit Workouts For Beginners

What Does a Crossfit Workout Look Like?

This article will assist you if you're looking to start your first Crossfit class, program your own Crossfit workout, or simply want more information on the philosophy behind a typical crossfit workout and how it's designed. But first, let's define what Crossfit is (and isn't) because the term is widely used these days and can mean a variety of things.

An Overview of Crossfit Workouts

CrossFit is a high-intensity training program. It combines Olympic weightlifting, powerlifting, gymnastics, and high-intensity interval training (HIIT).

It may appear intimidating, and watching CrossFit videos may lead you to believe that you can't do it or that you'll try it once you're fitter and stronger, but CrossFit workouts are suitable for people of all fitness levels.

This is due to the fact that each workout can be scaled or the range of motion or load adjusted to suit your abilities.

Furthermore, most Crossfit workouts vary from day to day, so you'll never repeat one. While the exercises may be the same, the way they are paired together, as well as the load, reps, tempo, and exercise duration, will vary.

Typical Crossfit Workout Structure

While CrossFit workouts vary from day to day, they generally follow the same or similar structure. So, while you may not know exactly what to expect in each class, you can go in with a general idea of the class structure and what you'll be expected to do. We'll walk you through the basic structure of a CrossFit workout in this section: 

  • Warm-up Strength Work WOD (Workout Of The Day) Cool-down

Warm up first.

Warm up before you workout, just like you would before any other workout. Depending on the main component of the session, the specific CrossFit warm up will change. However, as a general rule, it will entail:

  • 2 minutes on the ski erg, assault bike, or rowing machine is a good example of light cardio.
  • Mobility work is included in your session to help you increase your range of motion (ROM). For squats, for example, open your hip flexors and concentrate on ankle mobility.
  • The importance of muscle activation cannot be overstated. This will warm up your muscles and prepare them for a hard workout.

Warming up can take anywhere between 5 and 15 minutes.

2. Fortitude

Strength training is a part of CrossFit. On certain days, your workout will be primarily strength-based, with specific drills to help you improve in this area.

Back squats, front squats, bench, deadlift, snatch, and clean and jerk are the main lifts. As a result, you can expect to see some of those movements in a typical crossfit workout.

Beginners will practice their technique and form by performing sets and reps of these movements.

Intermediate and advanced lifters will intensify these movements to increase their strength in the lower rep ranges (1-5 reps).

The main area of CrossFit is WOD, or Workout of the Day.

This is typically a high-intensity circuit that incorporates a variety of exercises to test some aspect of your fitness, such as conditioning, balance, agility, endurance, anaerobic power, and so on.

We'll go over a few popular WODs below, but this portion of the workout should last anywhere from 20 to 30 minutes. However, if the strength portion is shorter, it may take longer.

Relax and unwind.

The purpose of a CrossFit cool down is to return your heart rate to its normal resting rate, and it takes about 5-minutes on average.

Your coach will lead you through some stretches and breathing drills during this time. This is where static stretches, which are more common, come into play. Foam rolling, on the other hand, is a great way to loosen up tight muscles and speed up recovery in preparation for your next class.

Sample CrossFit Workout: Putting It All Together

This is a typical CrossFit workout that you might find at your local gym. As previously stated, each workout will vary greatly depending on the areas on which your coach wishes to concentrate. Some may have a strength component that is solely focused on the big three powerlifting lifts, while others may be solely focused on Olympic weightlifting movements.

The WOD could be a 30-minute endurance workout or a shorter, more intense workout. It really depends, but to give you an idea, here's an example of what you can expect:

  • Warm up on the rowing machine for 2 minutes.
  • Crabs with ten bands take a walk (each side)
  • Bridge your glutes ten times
  • Strength\s20min


AMRAP (as many reps or rounds as possible) for 20 minutes:

  • 15  jumps into boxes
  • Toes to the bar: ten toes
  • 100 singles vs. 50 double unders

Take a breather.

Foam roll and stretch

A typical CrossFit workout lasts how long?

One hour is the average length of a CrossFit session. Warm up (5-10 minutes), strength component (15 minutes), WOD (20-30 minutes), and cool down are the four parts of the workout (5 minutes). Before Your First CrossFit Class, Here's What You Should Know

Classes on the Introduction

You will be encouraged to attend two or three foundational classes before your first CrossFit class, regardless of what they are called.

Because of the nature of some CrossFit movements, it's best to learn them with a coach so you can do them correctly and confidently.

There are three types of movements that can be classified as follows:

  • Lifting weights (squat, bench, deadlift)
  • Lifting in the Olympic Games (snatch, clean and jerk)
  • Gymnastics is a sport that involves balancing (handstand, handstand push ups, kipping, just to name a few)

The following are the other 9 CrossFit fundamental movements that could be covered:

  • Squats: Squats in the air
  • Squat in the front
  • Squat with your arms above your head
  • Shoulder press is an overhead lift.
  • Press the button.
  • jerk back and forth
  • Sumo deadlifts are a type of floor lift.
  • High-pull sumo deadlift
  • Clean with a medicine ball


Crossfitters have specialized equipment and apparel for their workouts in terms of gear.

Crossfitters frequently bring their own mobility equipment, such as foam rollers and resistance bands.   Weightlifting belts, as well as knee sleeves and wrist wraps, are common in Crossfit. Although these items aren't required on day one, don't be surprised if you see other Crossfitters wearing them when you arrive for your first workout.

Aside from the various types of training, such as running and lifting, the type of cross-training shoes you wear also has an impact on your performance. It's usually the first piece of equipment that a Crossfit coach will recommend.

What Are Hero WOD Workouts, and How Do They Work?

While your coach will recommend various crossfit workouts for you, there are some CrossFit workouts that you can do on your own. These are Hero WODs, which honor firefighters, police officers, and military personnel who have died in the line of duty while also being CrossFit members.

As a tribute, they were made in their honor. These WODs are intended to be difficult and challenging, and you should give them your all. There are numerous Hero WODs to choose from, so here are a few that you may or may not be familiar with:

WOD with Murph

The Murph WOD was named after Navy Lieutenant Michael Murphy, who died in action in Afghanistan on June 28th, 2005. CrossFitters complete this workout every Memorial Day weekend in honor of Lieutenant Murphy and the other military personnel who have died. This is it.

The Murph is a bodyweight strength and cardiovascular endurance test that involves:

  • 1 kilometer run
  • 200 push-ups 100 pull-ups
  • Squats: 300 squats
  • 1 kilometer run

The majority of people divide the Murph by doing the mile runs at the beginning and end, as well as dividing the pull ups, push ups, and squats. Doing 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats, for example, is known as 'Cindy.'

If you want to make it more difficult for yourself, do it as written while wearing a 20-pound weight vest for men and a 14-pound weight vest for women. CrossFit Murph is graded based on how long it takes to finish the entire workout.


The DT WOD was named after Staff Sgt. Timothy P. Davis of the United States Air Force, who was killed on February 20, 2009. The barbell is the focus of this WOD.

  • 5 rounds of timed competition:
  • 12 deadlifts (men 155 lbs, women 105 lbs)
  • 9 x 155/105 lb hang power cleans
  • 6 push jerks (155/105 lbs)

For an added challenge, try to complete these sets without breaking them.

WOD Nate

Nate was named after Chief Petty Officer Nate Hardy, who was killed in action in Iraq on February 4, 2008. This WOD contains more advanced CrossFit movements, but it can be scaled back to fit your skill level.

20-minute AM RAP:

  • 2 muscular pull-ups
  • 4 push-ups from a handstand
  • 8 swings with a kettlebell (2/1.5 pood)
  • The following are examples of scaled versions:
  • 6 ing dips, 6 pull-ups
  • 8 regular push ups or 4 pike presses
  • 8 swings with a kettlebell (1.2/1 pood)

The Group of Seven

After seven CIA officers and one Jordanian officer were killed in Afghanistan on December 30, 2009, this workout was created.

There are seven rounds for time:

  • HSPUs: 7 (handstand push ups)
  • 7 thrusters (each weighing 135/95 lbs)
  • Count to seven from your knees to your elbows.
  • 7 x 245/165 lb deadlifts
  • 7 reps of burpees
  • 7 swings with a kettlebell (2/1.5 pood)
  • 7 chin-ups

What Are Benchmark WODs and How Do They Work?

Benchmark WODs have female names because Greg Glassman, the founder of CrossFit, took inspiration from the US National Weather Service, which names storms after women.

Here are a few of the more common benchmark WODs you might see in CrossFit:

WOD for Fran: 21-15-9 reps for time:

  • Thrusters (95/65 lbs) are a type of thruster that is used to propel a vehicle
  • chin-ups
Reduce the weight of the thrusters or switch from a barbell to dumbbells to scale this WOD. If you can't do pull-ups, replace them with ring rows.

For time: Grace WOD

  • Clean and jerks for 30 reps (135/95 lbs)
  • You can do a power or full clean, as well as a push jerk or split jerk, in this workout.
  • Annie WOD for time: 50-40-30-20-10 reps
  • Understrength double unders
  • squats

50 double unders followed by 50 sit ups should be completed for this rep couplet. Then it's 40 double unders, 40 sit-ups, and so on. Both exercises have a total of 300 repetitions.

WOD with Angie

Angie is made up of four bodyweight movements:

  • 100 chin-ups
  • Push-ups: 100
  • 100 squats
  • Squats: 100 reps

The time it takes you to complete this WOD is your score. You must complete all of the reps of each exercise before moving on to the next, but you can divide the 100 reps into as many sets as you need. You can also do many scalable options for these movements, such as:

  • Pull-ups, ring rows, and banded pull-ups
  • Knee push-ups and incline box push-ups are examples of push-ups.

Last Word

A typical CrossFit workout includes a warm-up and cool-down, as well as strength training and a WOD. Except for the Hero and Benchmark WODs, which are a staple of the CrossFit community, it's always changing, so you'll never do the same workout twice.

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