16 Best CrossFit Workouts for Beginners

16 Best CrossFit Workouts for Beginners: Dive into Fitness Confidence

16 Best CrossFit Workouts for Beginners: Dive into Fitness Confidence

Unlock Fitness Confidence: 16 Best CrossFit Workouts for Beginners

Dive into fitness confidence with the 16 best CrossFit workouts for beginners. Elevate your strength and stamina with expert routines designed for newcomers.


Are you looking to get started with CrossFit Workouts for Beginners? CrossFit is an excellent way to boost your fitness, build strength and stamina, and get into great shape. However, starting CrossFit can seem intimidating, especially if you’re a complete beginner. The good news is that with the right introduction and a focus on proper form and technique, CrossFit can be safe and accessible for beginners. This article will provide an overview of 16 great CrossFit workouts that are perfect for those just starting. We’ll also cover some tips on how to prepare for your first CrossFit Workouts for Beginners class and get the most out of your beginner workouts.

An Overview of CrossFit Workouts for Beginners

An Overview of CrossFit Workouts for Beginners
An Overview of CrossFit Workouts for Beginners

CrossFit Workouts for Beginners are workouts specifically designed to ease new athletes into the high-intensity training CrossFit is known for. They focus on learning proper form and building a base level of strength and conditioning. CrossFit workouts combine movements and exercises from cardio, weightlifting, gymnastics, and more. The workouts are varied and challenging, pushing your body in new ways.

Here are a few key things to know about CrossFit Workouts for Beginners:

  • The focus is on functional movements using multiple joints and muscles.
  • Workouts are varied, not focused on one type of exercise.
  • Intensity comes from the training, not the amount of weight.
  • Scaling workouts are encouraged to match your fitness level.
  • Proper form and technique are emphasized.

The community aspect of CrossFit is also essential. More experienced athletes will help coach you through new movements, and the group motivation will push you to work hard.

Now, let’s get into 16 great beginner CrossFit workouts to help you ease into CrossFit and see results!

16 Top CrossFit Workouts for Beginners

16 Top CrossFit Workouts for Beginners
16 Top CrossFit Workouts for Beginners


Here are 16 excellent CrossFit workouts for those just starting with CrossFit training.

  1. Cindy


Cindy is a classic CrossFit benchmark workout perfect for beginners. It combines just two movements for a high-intensity 20-minute workout.


Perform as many rounds as you can (AMRAP) within 20 minutes:

  • Perform 5 pull-ups.
  • Complete 10 push-ups.
  • Execute 15 squats.

This workout develops core and upper body strength. Be sure to use proper form on all movements. Scale the movements as needed (for example, knee push-ups).

  1. Helen


Helen builds aerobic endurance with a combination of rowing and kettlebell exercises. It’s a faster-paced workout perfect for newer athletes.


    • • Complete 3 rounds as quickly as possible:
    • Run for 400 meters.
    • • Perform 21 kettlebell swings with the appropriate weight.
    • 12 Pull-ups

Focus on keeping proper form, especially on the kettlebell swings. Catch your breath between rounds if needed.

  1. Annie

Annie is another classic benchmark CrossFit workout made up of just three movements. It’s excellent for building strength.


  • Complete the following repetitions in the given order for time: 50, 40, 30, 20, 10.:

Use modifications like single unders and knee push-ups as needed. Take breaks between sets to maintain good form.

  1. Nate


Nate mixes gymnastics and rowing for a well-rounded workout. It’s excellent for developing core strength and control.


  • 3 Rounds For Time:
    • 1 Minute Row (calories)
    • 30 Wall Ball Shots
    • 30 Abmat Sit-ups
    • 30 Push-ups

Focus on control, range of motion, and good form for each exercise. Use an appropriate wall ball weight.

  1. Barbara


Barbara combines pull-ups and push-ups to build upper body strength. Scaled, it’s repeatable and challenging for newer athletes.


Complete 5 rounds as quickly as possible:

  • Execute 20 pull-ups.
  • Perform 30 push-ups.

Break up pull-ups and push-ups as needed. Strict form is essential, even if that means more rest between sets.

  1. Chelsea


Chelsea mixes weightlifting and callisthenics for a full-body workout. It’s excellent for developing power and control.


  • 5 Rounds for Time:

Complete 5 rounds as quickly as possible:

  • Perform 5 pull-ups.
  • Execute 10 push-ups.
  • Do 15 squats.
    • 3 Power Cleans (appropriate weight)

Focus on technique during the power cleans. Break up sets as needed between rounds.

  1. Kilimanjaro


Short, challenging workouts like Kilimanjaro introduce new athletes to barbell cycling and other CrossFit movements.


  • 10 Minutes HIIT For Completion:
    • 1 Minute Hard Bike (calories)
    • 15 Barbell Thrusters (appropriate weight)

Use light weights and pace carefully. Catch your breath between rounds if needed.

  1. Tabata Something

Tabata Something

These simple 4-minute Tabata workouts build conditioning using whole-body movements. They’re easily scalable and repeatable.


  • Tabata Kettlebell Swings
  • Tabata Push Press
  • Tabata Front Squats
  • Tabata Burpees

Do 8 rounds of 20 seconds of hard work and 10 seconds rest for 4 total minutes? Use appropriate weights.

  1. Fight Gone Bad

Fight Gone Bad

Fight Gone Bad introduces new athletes to well-rounded functional movements. It’s a great beginner benchmark.


  • 3 Rounds for Time:
    • 1 Minute Wall Ball Shots
    • 1 Minute Sumo Deadlift High Pulls
    • 1 Minute Box Jumps
    • 1 Minute Push Press
    • 1 Minute Row (calories)

Use appropriate weights and scales. Take breaks as needed between rounds to maintain good form.

  1. Fran


Fran is another classic benchmark CrossFit workout combining just two movements. It pushes athletes to keep moving for 21 minutes.


  • For Time:
    • 21-15-9 reps:
      • 95 lb Thrusters
      • Pull-ups

Scale weights and substitute pull-up bands or assisted pull-ups as needed. Partition reps if needed.

  1. Isabel


Isabel introduces new athletes to barbell movements through 30 reps of clean and jerk. Use light weights and focus on good technique.


  • 30 Reps For Time:
    • Clean and Jerk 135/95 lbs

Break up reps as needed. Work on technique, not speed. Use very light weights as you’re learning the movement.

  1. Grace


Grace combines a heavy-weight movement with cardio for metabolic conditioning. Use the appropriate weight for your fitness level.


  • For Time:
    • 30 Clean and Jerks 135/95 lbs.

Partition reps if needed, but work on stringing together reps once you have the movement down.

  1. Ruthie


Ruthie is a great intro workout combining runs, rows, push-ups, and squats. It builds endurance through whole-body movements.


    • Complete the following as quickly as possible:
    • Run for 400 meters.
    • • Row for 15 calories.
    • • Perform 30 push-ups.
    •  • Run for another 400 meters.
    •  • Row for an additional 15 calories.
    • 30 Squats

Take needed breaks between sets. Build proficiency in each movement before working on speed.

  1. Katie


Katie is a simple triplet workout perfect for learning barbell movements. Use light weights and focus on technique.


Complete the following as quickly as possible:

  • Perform 100 pull-ups.
  • Execute 200 push-ups.
  • Do 300 squats.


Partition reps as needed. Use pull-up bands or assisted pull-ups if needed. Work at your own pace.

  1. Angie


Angie introduces athletes to high repetition under a time cap. Use weights appropriate for completing 100 reps.


  • 100 Reps for Time Off:
    • Pull-ups
    • Push-ups
    • Sit-ups
    • Squats

Complete the movements in any order. Partition reps out as needed. Don’t sacrifice form to finish quicker.

  1. Michael CrossFit Workouts for Beginners

Michael CrossFit Workouts for Beginners
Michael CrossFit Workouts for Beginners

Michael builds strength through a triplet of row, back squats, and push press. Use appropriate weights and focus on technique.


  • For Time:
    • 1,000 Meter Row
    • 50 Back Squats
    • 50 Push Presses

Partition reps and take breaks as needed. Work at your own pace to allow full range of motion.

Tips for Preparing for Your First CrossFit Workouts for Beginners


16 Tips for Preparing for Your First CrossFit
16 Tips for Preparing for Your First CrossFit

Starting CrossFit is exciting, but it takes some preparation to do it safely, especially if you’re brand new to fitness.

Here are some tips for preparing for your first CrossFit workout for beginners:

Get baseline fitness.

It’s a good idea to develop baseline conditioning before your first CrossFit class if you are new to working out. Do some cardio training and full-body strength moves like squats, push-ups, and lunges to build fitness. This will help you handle the high-intensity CrossFit workouts.

Learn the basic movements.

Many classic CrossFit exercises like squats, deadlifts, push-ups, pull-ups, etc. show up regularly. Take some time to practice proper form on the movements you’ll see most often. Having good technique will help you avoid injury.

Start light.

Don’t go all out at your first class! The weights, reps, and movements will be a new stimulus for your body. Focus on good form with light weights in your first sessions. Build up over time once you have the movements dialed in.

Scale appropriately

Good coaches will help you scale the workout to your current fitness level. Swap out exercises, use lighter weights, or reduce reps/sets if needed. Don’t compare to more advanced athletes.

Ask questions.

Make sure you understand the workout, movements, and proper form. Ask coaches questions if you are confused. It’s better to swallow your pride than get injured due to poor form.

Bring the right gear.

It would be best if you had athletic shoes, comfortable workout clothes you can move in, and water. You are gripping devices for pull-ups help. Write down the workout details so you remember for next time.

Prioritize technique.

Speed and intensity come later. As a beginner, focus on moving well and safely. Take breaks as needed to reset your form. No one will judge you for working at the right pace.

Starting CrossFit is a big step if you’re new to fitness. Take your time ramping up, focus on good form, and scale workouts to your current ability. Stick with it, and you’ll be amazed at the fitness you can build!

FAQs about CrossFit Workouts for Beginners


How many days a week should a beginner do CrossFit?

For beginners, I suggest beginning with 2-3 sessions weekly, allowing adequate rest and recovery between CrossFit workouts. Advanced athletes may choose to train 4-5 times weekly. But when you’re just starting, limit intense CrossFit sessions to 2-3 times weekly.

Can you start CrossFit as a beginner?

Absolutely! CrossFit coaches are experienced in modifying workouts for beginners. They’ll help you learn proper form and scale weights and movements appropriately. Go slow and focus on technique, not speed. The community is also very welcoming of new athletes of all fitness levels.

.Is 20 minutes of CrossFit enough?

For total beginners, a 20-minute CrossFit workout can be plenty. When just starting, it’s more about learning movements and easing into the intensity. Shorter sessions help avoid overdoing it. But over time, work towards longer workouts like the classic 30–60-minute benchmarks.

Is 4 days a week of CrossFit enough?

For most dedicated athletes, 4 days per week is excellent. It allows for adequate recovery time between intense sessions. Listen to your body and take rest days whenever you feel overly tired. Make sure you also build in dedicated recovery time like sleep, foam rolling, and proper nutrition.

The key is starting slow and scaling up over time. Let your coaches guide you in finding the right CrossFit frequency, duration, and intensity for your current fitness level. Stick with it, and you’ll be amazed by the fitness you can build!

 Conclusion about CrossFit Workouts for Beginners

I hope these 16 beginner CrossFit workouts for beginners have gotten you excited to start CrossFit and build your fitness to new levels! The important thing is to start slow, use proper form, and scale the workouts appropriately for your current fitness.

CrossFit can transform your health and fitness if you put in the work. But don’t try to go from zero to 100 mph in a few workouts. Build gradually at a pace that allows you to progress safely.

Before you know it, with CrossFit Workouts for Beginners, you’ll be nailing PRs, feeling stronger and more confident, and pushing your fitness farther than ever before. The CrossFit community is also passionate about helping newcomers join in. So don’t be intimated. Start with some beginner workouts, focus on good technique, and soon you’ll be diving into all the benefits CrossFit has to offer. The journey starts with a single step, so get started today!

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