4 CrossFit Training Routines for Beginners

One of the wonderful things about CrossFit, besides the quick results it has, is that the training routines are varied. Every day is a different routine and known as WOD or Workout Of the Day.
4 CrossFit Training Routines for Beginners

Last update: 04 November, 2019

CrossFit is a training style designed and developed by Greg Glassman. It consists of compiling the best functional exercises executed at a high intensity. Starting to do CrossFit is a decision that will likely benefit you on a physical and mental level. However, it can seem challenging at the beginning due to the fact that it’s a very demanding training program. Because of this, we want to share with you four CrossFit training routines for beginners.

Before diving into an elaborate training regime, we recommend you start with light routines that allow you to gradually become familiar with CrossFit. This is because the training routines are usually intense and quite exhausting. So, enjoy the process of learning a CrossFit training routine for beginners:

1. Burpee marathon

The burpee is an exercise that works your whole body; it’s so good that they even used it to train American soldiers during World War II. Of course, burpees are exhaustive, but they have great benefits for your abs, legs, arms, and endurance. And, they also burn fat and improve your coordination.

Group of people doing burpees as part of a CrossFit training routine

This beginner CrossFit training routine can be practiced in two ways:

  1. Do as many burpees as you can for 8 minutes.
  2. Do 5 sets of 12 burpees.

Choose whichever way you want, depending if you want to do the exercises within a time limit or if you prefer to divide the number of burpees into sets. The important point, regardless of what you choose, is that you do the exercise correctly and completely.

2. From 15 to 1

In CrossFit you will run into a wide variety of WODs. Since there will be rounds of exercises, countdowns, per-minute exercises, among others. This beginner CrossFit training routine consists of two countdown rounds from 15 to 1. This means you’ll start with 15 repetitions of the exercise, then 14, 13 and so on and so forth until you get to 1. You’ll do this for two rounds with the next exercises:

  • Squats
  • Scissor jumps
  • Jumping squats
  • Push-ups
  • Skipping

3. Running and burpees

CrossFit is about speed, intensity, and energy. The training routines are charged with a vibe that will leave you wanting to put in a lot more effort the next time you do them. At the same time, they’re routines that completely exhaust every single muscle in your body. So, if at any moment you become too tired, take a break. But make sure it’s not too long, so that your body doesn’t cool down, and you can keep going with the exercise.

Woma doing CrossFit out in a mountain

This beginner CrossFit training routine will make you sweat like no other, but it will also help you get used to the speed of the exercises during training sessions. It’s very simple: 5 minutes of running and 5 minutes of burpees until you reach 20 minutes. Remember, stay hydrated before, during and after the training.

4. Squats, planks, and push-ups

One of the features of CrossFit is that throughout most of the training routines you work mostly with your own body weight. This workout includes exercises that will probably be present in many other CrossFit training routines. It’s three rounds of the next exercises:

  • 20 sumo squats
  • 20 jumping squats
  • 30-second plank
  • 20 push-ups

Beginner warm up for CrossFit training routines

Before you start any of these CrossFit training routines for beginners, it’s very important that you have a good warm up. This is to prepare your body for the workout session so that you can avoid injuries, cramps and muscle pain or tension.

Woman warming up before doing CrossFit training routines

Likewise, it’s important to eat a good diet, since and as you’ve been able to notice, CrossFit is very demanding. Therefore, your body needs foods that provide it with energy to endure the intensity of the workout.

Getting started on CrossFit may seem like a very big challenge, however, with these beginner training routines, you’ll be starting off on the right foot. In fact, it’s important that you start with these types of routines and not at an advanced level. Starting with an advanced routine, besides being dangerous, may put you at risk of over-training.

So, take the chance! CrossFit may be exactly what you need to revive your routine. You’ll be able to enjoy many benefits, such as muscle development, better blood flow, and a lower risk of cardiac problems. And on a mental level, you’ll get to accomplish your goals, release depressive episodes and enjoy a whole bunch of endorphins. Let’s work out!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.