So, most you might already with familiar with CrossFit. May be some of your friends are involved or you came across the cool looking Reebok CrossFit Games on Youtube or ESPN. The main thing for a beginner is to understand what is CrossFit? And what all do you need to get started. If you lack this basic info, check out the post “CrossFit vs BodyBuilding” before we move forward. If not then skip and move ahead.

Once you are clear with CrossFit basics, you are now ready to take a bigger leap and get your own Workout routine. But where to start? Do not make the blunder of copying workouts form advanced CrossFit Games or from Fitness Magazines. Chances are you’ll end up hurting yourself and never pick up those bars and ropes again. The athletes competing in CrossFit Games are highly trained and it took years and years of practice, nutrition and experience to get where they are.

As a beginner you need to start with the most basic stuff so you can get used to the proper CrossFit form and technique. Also you will need to build up on your strength and endurance especially if you’ve never lifted before. CrossFit for beginners can be a big pain in the ass at first, as individuals are not used to this form of high intensity and high volume of workouts. So building up your will power is also an important key when it comes to crossfit workout plans.

For a CrossFit beginner it can be pretty hard to understand the nature and language of the CrossFit workouts due to their peculiarity. It’s highly recommended you check our post Introduction to CrossFit Workouts: Basic Terms & Equipment to understand the basic lingo of the following workouts.

So, let’s begin our CrossFit journey with these 4 sample Beginner CrossFit Workouts:

1Cindy (20 minute AMRAP)

CindyCindy is a Benchmark or you can say most basic workout of all the CrossFit Workout Routines. Do not be fooled by the cute name. There’s a big chance, if you are doing this kind of circuit for the first time, you’ll be drenched in sweat and breathing like you just saved your ass from a T-Rex. For a beginner, Cindy is still a Killer.

Move NameScalability Protocol
Pullups 5 Reps
Pushups 10 Reps
Air Squats 15 Reps

What this means is that you put 20 minutes on the clock and then, you do as many rounds as possible (AMRAP) of 5 pullups, 10 pushups, and 15 squats before the time runs out. There is no rest in between rounds – so as soon as you finish your 15 squats you start on the pullups again.

Important Tips on CrossFit exercises:

  1. If you can’t do a regular pullup, perform band assisted pullups.
  2. If you can’t do regular pushups, perform knee push ups or wall pushups.
  3. Air squat is regular squat without any weight.
  4. If this workout is too much for a start, then perform Half Cindy where you keep everything the same, but reduce the work out time span from 20 minutes to 10 minutes.
  5. Increase the number of rounds every week or make some increments in the weight being used. That’s the best way to scale your CrossFit progression.

2CrossFit Total (WOD)

CrossFit TotalBasically in WOD you’ll have three attempts to successfully lift the heaviest load on each movement. Your heaviest lifts, which are usually the third attempt on each, get combined to generate your “Total or Final Lifted Load” And while there is still no time limit, you must complete all three attempts for one lift before moving onto the next.

Move NameScalability Protocol
Back Squats 5 Reps
Overhead Presses 3 Reps
Deadlifts 3 Reps

Important Tips on CrossFit exercises:

  1. Be very strict with your technique and lifting form. Do not jerk, bend , swing or sway. This workout is especially designed to teach you the basic lifts.
  2. Don’t try to max out on intensity in first two rounds. Keep 60% of you 1 rep max in 1st round and 80% in 2nd. For third go for 90%. That’s the best way to progress.
  3. There is no time limit, but you must complete all three attempts for one lift before moving onto the next. So scale your progress by noting the time taken and amount  of weight lifted before you start with the next move.

3Fran – For Time (3 Rounds)

Fran - For Time

Move NameScalability Protocol
Barbell thrusters21, 15, 9 (Reps)
Pull Ups21, 15, 9 (Reps)

There isn’t a definitive reason to the 21, 15, 9 rep scheme, but by the time you get to 9 reps, it’s guaranteed to feel as hard as 21 did. Thrusters are the best exercise for total body workout.  Even in Tabata training, this is the most preferred move.

Important Tips on CrossFit exercises:

  1. The 21, 15, and 9 can be broken down into rounds of 3, (21 would be 3 rounds of 7 reps, 15 would be 3 rounds of 5, and 9 would be 3 of 3). This helps if you need to break up the reps and take a breather — which is allowed and encouraged!
  2. In thrusters make sure to use your Hips to get up and push the bar over the head.
  3. Also for burpees, try not to stop as much as possible. It’s hard to start again after you’ve stopped. So just get done with the recommended reps and then you can rest.

4Linda – For Time (Giant Set)

Linda - For TimeThis one is the toughest of ’em all as it’s the real test of your Strength s well as endurance. Do not give up, do not give in too soon. You need to hit this CrossFit WOD with all the willpower and strong mindset. Otherwise you won’t be able to push yourself hard. Whenever you feel like quitting just take a sip, think again why you started at the first place and get back with it.

Move NameScalability Protocol (Reps)
Barbell Deadlift10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Clean
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell Flat Bench Press10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Important Tips on CrossFit exercises:

  1. Complete 10 reps of a move, then get done with 10 for the 2nd move and same for third. Once completed with 10  on all 3 moves go back to the first move and complete 9 reps and continue in the same fashion till you get descend to 1 rep.
  2. As far as weight is concerned for Deadlifts use 70% of your 1 rep Max, 50% on your power clean and 60% on your Bench Press.
  3. If you’ve still not learned powerlifting moves like power clean in this one, it’s better not to try this workout. First learn the move with proper technique and only then try this CrossFit Workout.
  4. Scale your progress by noting down the time taken to complete these Giant Sets.

Final Verdict

The best feature of CrossFit Workout Plans is that every workout can be modified. Rep schemes, weight and time can all be altered for beginners. You have to work your way up in this sport. Don’t be discouraged if you cannot complete the recommended number of reps or rounds or pick the weight recommended. Instead, focus on getting better each and every time you score that next CrossFit Routine or WOD.

Cheers!