As a CrossFit gym owner or instructor, you know the importance of providing beginner-friendly workouts to help newcomers ease into the world of CrossFit. With the right approach, you can create a fun and engaging environment that keeps them coming back for more. In this listicle, we’ll share 30 classic CrossFit workouts for beginners that you can implement in your gym or class to ensure your new members feel confident and motivated. So, let’s dive right in!
- Cindy
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Cindy is a classic CrossFit workout for beginners that focuses on bodyweight exercises. It is an AMRAP (as many rounds as possible) workout that lasts for 20 minutes. Modify pull-ups with assisted pull-ups or ring rows for newcomers.
- Fran
- 21-15-9
- Thrusters (95/65 lbs)
- Pull-ups
💡 Fran is a fast-paced workout that targets both strength and endurance. To scale for beginners, reduce the weight of the thrusters and modify pull-ups as needed.
- DT WOD
- 5 Rounds:
- 12 Deadlifts (155/105 lbs)
- 9 Hang Power Cleans (155/105 lbs)
- 6 Push Jerks (155/105 lbs)
DT is a classic CrossFit workout that focuses on barbell movements. Scale the weight to accommodate beginner fitness levels.
- Core Killer
- 3 Rounds:
- 30 Second Plank
- 20 Russian Twists
- 15 V-Ups
- 10 Superman Holds
This workout is designed to strengthen the core muscles. It is suitable for beginners and can be modified by reducing the reps or time for each exercise.
- The Mighty Eight
- 8 Rounds for Time:
- 8 Push-ups
- 8 Sit-ups
- 8 Air Squats
- 8 Box Jumps
The Mighty Eight is a beginner-friendly workout that targets the entire body. Scale box jumps by using a lower box or step-ups.
- Jackie
- 1000 Meter Row
- 50 Thrusters (45/35 lbs)
- 30 Pull-ups
Jackie is a great full-body workout for beginners. Scale the thrusters’ weight and modify pull-ups as needed.
- Fight Gone Bad
- 3 Rounds:
- 1 Minute of Wall Balls
- 1 Minute of Sumo Deadlift High Pulls
- 1 Minute of Box Jumps
- 1 Minute of Push Presses
- 1 Minute of Rowing (for calories)
- 1 Minute Rest
Fight Gone Bad is a high-intensity workout that can be scaled for beginners by reducing the weight and height of the box jumps.
- Rowing Helen
- 3 Rounds:
- 500 Meter Row
- 21 Kettlebell Swings
- 12 Pull-ups
Rowing Helen replaces the traditional run in Helen with a rowing component. Scale the kettlebell weight and modify pull-ups as needed.
- Filthy Fifty
- 50 Box Jumps
- 50 Jumping Pull-ups
- 50 Kettlebell Swings
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Presses
- 50 Back Extensions
- 50 Wall Balls
- 50 Burpees
- 50 Double Unders
The Filthy Fifty is a long, intense workout that can be scaled for beginners by reducing the reps or substituting exercises.
- 21-15-9
- 21 Deadlifts
- 21 Hang Power Cleans
- 21 Push Presses
- 15 Deadlifts
- 15 Hang Power Cleans
- 15 Push Presses
- 9 Deadlifts
- 9 Hang Power Cleans
- 9 Push Presses
- 5 Rounds for Time
- 400 Meter Run
- 15 Overhead Squats
This workout combines running and overhead squats. Scale the weight for overhead squats and modify the running portion with a 500-meter row if necessary.
- Tabata This!
- Tabata Row
- Tabata Squats
- Tabata Pull-ups
- Tabata Push-ups
- Tabata Sit-ups
Tabata This! is a high-intensity interval workout consisting of 20 seconds of work followed by 10 seconds of rest for eight rounds. Modify pull-ups and push-ups to accommodate beginners.
- Running Nancy
- 5 Rounds:
- 400 Meter Run
- 15 Overhead Squats (95/65 lbs)
Running Nancy combines cardio and strength training. Scale the weight for overhead squats and modify the running portion with a 500-meter row if necessary.
- Karen
- 150 Wall Balls (20/14 lbs)
Karen is a simple but challenging workout that and core. Scale the weight of the wall ball and reduce the number of reps for beginners.
- The Seven
- 7 Rounds:
- 7 Handstand Push-ups
- 7 Thrusters (135/95 lbs)
- 7 Knees-to-Elbows
- 7 Deadlifts (245/165 lbs)
- 7 Burpees
- 7 Kettlebell Swings (2/1.5 pood)
- 7 Pull-ups
💡The Seven is a challenging workout with a variety of movements. Scale the weight, reps, and modify exercises such as handstand push-ups and pull-ups for beginners.
- 3-3-3-3-3 Deadlifts
- 5 sets of 3 deadlifts, increasing weight each set
This workout focuses on building strength in the deadlift. Encourage beginners to start with a manageable weight and prioritize form over load.
- 10-20-30
- 3 Rounds:
- 10 Push-ups
- 20 Sit-ups
- 30 Air Squats
10-20-30 is a simple, beginner-friendly workout that targets the entire body. Modify push-ups if necessary.
- The Bear Complex
- 5 Rounds:
- 7 sets of the following sequence:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
The Bear Complex is a barbell workout that builds strength and endurance. Scale the weight for beginners and ensure proper form is maintained.
- Grace
- 30 Clean and Jerks (135/95 lbs)
Grace is a quick, high-intensity workout that tests strength and power. Scale the weight for beginners.
- Isabel
- 30 Snatches (135/95 lbs)
Isabel is another fast-paced workout focusing on the snatch movement. Scale the weight for beginners and emphasize proper form.
- The Chief
- 5 Rounds:
- 3 Minute AMRAP:
- 3 Power Cleans (135/95 lbs)
- 6 Push-ups
- 9 Air Squats
- 1 Minute Rest
The Chief is a workout consisting of five 3-minute AMRAPs with a 1-minute rest in between. Scale the weight of the power cleans and modify push-ups for beginners.
- Gwen
- 15-12-9
- Clean and Jerks (unbroken)
💡 Gwen is a workout that tests strength and control. Encourage beginners to choose a manageable weight and maintain proper form throughout.
- 10 Minute EMOM
- Even Minutes: 10 Push-ups
- Odd Minutes: 15 Sit-ups
This beginner-friendly EMOM (every minute on the minute) workout alternates between push-ups and sit-ups. Modify push-ups as needed.
- The Ladder
- 10-1
- Burpees
- Box Jumps
- Kettlebell Swings
The Ladder is a full-body workout that decreases reps each round. Scale box jump height and kettlebell weight for beginners.
- AMRAP 12
- 200 Meter Run
- 12 Dumbbell Snatches
- 12 Box Step-ups
This 12-minute AMRAP workout combines cardio and strength training. Scale dumbbell weight and box step-up height for beginners.
- 2-4-6-8-10-12
- Wall Balls
- Push-ups
- Sit-ups
This ascending rep workout is perfect for beginners. Scale the weight of the wall ball and modify push-ups as needed.
- The Benchmark Girls
Choose one of the CrossFit “Girl” workouts (e.g., Fran, Jackie, Karen)and scale as necessary for beginners. These workouts provide an excellent introduction to classic CrossFit workouts and offer a benchmark for measuring progress over time.
- The Total
- 1 Rep Max Back Squat
- 1 Rep Max Shoulder Press
- 1 Rep Max Deadlift
The Total is a strength-focused workout that tests your 1-rep max in three major lifts. Encourage beginners to start with a manageable weight and prioritize form over load.
- The Long Chipper
- 800 Meter Run
- 40 Pull-ups
- 80 Push-ups
- 120 Air Squats
- 800 Meter Run
The Long Chipper is a challenging workout that combines endurance and strength. Scale the running distance, modify pull-ups, and reduce reps for beginners.
- The Sprint
- 10 Rounds:
- 100 Meter Sprint
- 10 Burpees
The Sprint is a high-intensity workout that tests speed and endurance. Scale the number of burpees for beginners if necessary.
Tips for CrossFit Instructors and Gym Owners
To ensure the success of these classic CrossFit workouts for beginners, follow these tips:
- Scaling and adjusting workouts for beginners: Adjust the intensity, reps, or weights as needed to accommodate the varying fitness levels of your newcomers.
- Encouraging proper form and technique: Always emphasize proper form and technique to prevent injuries and help newcomers progress safely and effectively.
- Creating a supportive environment for newcomers: Foster a welcoming atmosphere that encourages new members to ask questions, seek guidance, and feel comfortable participating in your classes.
With these 30 classic CrossFit workouts for beginners, you’ll have a diverse arsenal of routines to help your new members build their fitness foundation. As an instructor or gym owner, your role in guiding and supporting your newcomers is crucial in ensuring their success. By implementing these workouts and following the tips provided, you’ll create an environment where beginners feel motivated, encouraged, and excited to continue their CrossFit journey. So, what are you waiting for? Get started today and watch your gym or class flourish!
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