It can be daunting just starting as a beginner with CrossFit workouts. CrossFit requires fierce strength and endurance simultaneously, plus flawless technique. But once you get beyond the initial trepidation, consistently hitting CrossFit workouts becomes a very rewarding experience.
Here, we’ll go over both bodyweight CrossFit workouts and dumbbell CrossFit workouts for beginners, giving you a range of movements to help you start your journey of becoming a solid CrossFit athlete.
1. Modified Murph WOD
For time:
This is an excellent introduction to one of the classic workouts, Murph, without obliterating your body and momentum into the sport. The half miles are typically full miles, and the reps are in the hundreds for all three bodyweight exercises. The good news about this workout is it’s a bodyweight CrossFit workout; all you need is a pull-up bar and space to run.
2. 21-15-9 Deadlift/Burpees
For time:
The deadlift and burpee combo is a quick but lethal workout that creates full-body exhaustion. While this might seem easy, your core will scream when you reach the third set for both.
3. Dumbbell Tabata
Set a timer for 8 minutes, with 20-second all-out intensity and 10-second rest periods, and repeat the following movements for 4 rounds:
Eight minutes will feel like an eternity with this CrossFit workout. For the first exercise, get in a push-up position with dumbbells in each hand. Then perform a row with your right arm, a push-up, a row with your left arm, and another push-up. Continue that flow for 20 seconds.
Hold the dumbbells in a bicep curl contraction position for the walking lunges for 20 seconds. Lastly, you can do whatever variation for jump rope, so long as you can go quick with that variation.
4. 10-to-1 Countdown WOD
Start with 10 reps, then 9, 8, etc., until you hit a single rep of the following:
Another fast workout, the switch-up of exercises – 10 each of kettlebell swings, push-ups, and leg raises, followed by 9 of each, and so on – will lead to all-around body fatigue. You can replace any of these movements for other exercises based on available equipment or specific muscle groups you want to target.
5. Burpee EMOM
Start a timer for 10 minutes, then for each and every minute, perform the following:
Start each minute with the 5 burpees as quickly as possible. For the remaining time in that minute, do a plank. With 5 seconds remaining in the minute, you can get up and prepare for your next 5 burpees.
After 10 minutes, you’ll be sore. Guaranteed.
Give all of these beginner CrossFit workouts a try, and get excited about the start of your CrossFit journey.
Article by Terry Ramos
