These are the 6 Best Beginner CrossFit Routines

CrossFit is characterized as a very dynamic discipline, which integrates different abilities and movements from various other sports. It's important to learn the techniques well, and it's recommended to have a coach that adapts the routines to individual needs and capacity.
These are the 6 Best Beginner CrossFit Routines

Last update: 04 November, 2019

The amazing discipline known as CrossFit is a training modality that anyone can use. You don’t even need to be fit in order to practice it! If you have a professional coach that helps you to create useful beginner CrossFit routines and helps you to develop an adequate progression starting from your individual fitness level, it will be even more beneficial and pleasant.

The CrossFit routines known as WODs (Workout Of the Day) have the goal of performing the highest number of repetitions in the lowest amount of time possible. For beginners, the WODs should be in accordance to their fitness level; as they become more familiar with the training program, they may be able to intensify their routine.

Beginner CrossFit routines

Mobility and core development

This routine includes hip, ankle and knee movements; it’s all about seeking fluency, balance, and control. They may seem to be difficult exercises at first, but this will quickly change if you include them in your habitual routine.

Some activities you can do in these types of routines are: planks (all variations), leg curls, core twisting lunges, and side lunges. You can also include ankle bends, hip thrusts and bear crawls.

For CrossFit beginners, we suggest you try these exercises: 5 sets of 20 sweeps on each side with a balance ball, 45 seconds of a plan per set and 10 weighted hip thrusts.

Squat routine

During a workout routine, it’s essential to include the king of all exercises: the squat. Squats, besides being the basis for many activities and sports, are one of the most useful exercises to build muscles. It’s absolutely necessary to include a squat routine in a beginner CrossFit routine.

Girl doing squats at the gym

The important thing to remember is that performing squats is an ability you can improve over time. This is the following routine we recommend for CrossFit beginners:

  • Firstly, create a 3 repetition maximum (3RM) with a good technique.
  • Then, rest for a few minutes, before doing 4 sets of 5 air squat jumps, followed by 20 air squats.

Cindy is one of the most popular beginner CrossFit routines you can do at home. This routine mixes three types of exercises in three sets.

It’s about performing the maximum number of repetitions possible in a 20-minute period; it includes pull-ups, push-ups, and air squats.

Beginner CrossFit routine suggestion: 10 push-ups, 5 pull-ups, and 15 squats.

Another classic: burpees routine

Burpees are a classic cardio exercise. They are a complete exercise since they work on various muscle groups, and are also useful to increase your cardiovascular endurance. Besides, you can do a lot of different variations of burpees that adapt to your training level and difficulty.

Group of people doing burpees

In most programs, a burpee routine is mandatory for beginners. It’s about doing the highest number of burpees possible, for as long as you can. A good way to count your burpees and time is by doing one burpee per minute.

Annie routine: jumps and sit-ups

This CrossFit routine consists of two movements: sit-ups and jumps. You can do double jumps or if you want something easier, to begin with, you can do simple jumps. The real challenge is to do 150 sit-ups, in the least amount of time possible. We suggest that you do rounds of 50, 40, 30, 20, and 10 repetitions of simple or double jumps and sit-ups.

Tabata routine

The Tabata routine is very well-known and is characterized by its simplicity. It’s an ideal CrossFit routine for beginners who want to increase their training intensity and work their body continuously for metabolic routines.

Girl doing different beginner CrossFit routines

This routine consists of choosing whichever exercise you want and doing 8 sets of 20 seconds. During this time, you’ll perform the exercise non-stop, then rest for 10 seconds. From that point, you must repeat the set another 7 times.

Every beginner that wants to start CrossFit must set a goal of learning the most basic exercises. These beginner CrossFit routines are easy and will help you to make a start. Once you master the techniques and the movements, you can begin to incorporate more advanced exercises into your routine.

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