Beginner Crossfit Workouts

This is the best place to start for finding beginner crossfit workouts. There are a couple of different ways to get started in crossfit. The first is to jump right in and hit it hard. The other is to ease you way into it.

Below is a list of workouts for easing your way into crossfit. Make sure to log your workout times and reps.

You are also going to need to know about how to do a burpee. Burpees are a huge part of crossfit workouts and is an awesome exercise. To do a burpee you will need to start from the standing position, then drop to the pushup position, do a push up, then from the push up position jump up into the air and raise your arms as high as you can.

Week 1 Exercises

  • Day 1 – Run a mile and time it
  • Day 2 – 10 push ups, 10 situps, and 10 jumping squats (3 rounds)
  • Day 3 – 25 jumping jacks, 5 burpees, and 10 dips (3 rounds)
  • Day 4 – 10 lunges, 10 squats, and 10 push ups (3 rounds)
  • Day 5 – Rest Day
  • Day 6 – Front plank for 30 seconds, 10 situps, 10 pushups (3 rounds)
  • Day 7 – 25 jumping jacks, 10 burpees, and 10 lunges (4 rounds)

 Week 2 Exercises

  • Day 1 – Run a mile and time it
  • Day 2 – 15 lunges, 15 pullups, and 15 pushups (3 rounds)
  • Day 3 – 25 jumping jacks, 5 burpees, and 10 alternating jumping lunges (3 rounds)
  • Day 4 – Rest Day
  • Day 5 – 50 ft bear crawl, 10 squats jump, and 15 push ups (3 rounds)
  • Day 6 – Front plank for 30 seconds, 20 situps, 20 pushups (3 rounds)
  • Day 7 – 25 jumping jacks, 10 burpees, and 10 walking lunges (4 rounds)

Week 3 Exercises

  • Day 1 – Burpeeluza 10 minutes of burpees every other 30 seconds
  • Day 2 – Rest Day
  • Day 3 – Run 1 mile for time
  • Day 4 – 20 lunges, 15 burpees, and 15 pushups (3 rounds)
  • Day 5 – 15 alternating jumping lunges, 50 ft bear crawl, 10 squats jump, and 15 push ups (3 rounds)
  • Day 6 – 20 situps, 20 pushups , 20 burpees (3 rounds)
  • Day 7 – 10 walking lunges 10 pull ups, 3 50 yard sprints (4 rounds)

Week 4 Exercises

  • Day 1 – Rest Day
  • Day 2 – Run 1 mile for time
  • Day 3 – 40 burpees, 40 squat jumps, 40 pushups (2 rounds)
  • Day 4 – 40 lunges, 40 jumping jacks, and 40 crunches, 10 pull ups (3 rounds)
  • Day 5 – 20 alternating jumping lunges, 10 squats jump, and 15 push ups, (3 rounds)
  • Day 6 – 50 ft bear crawl, 20 situps, 20 pushups , 20 burpees (3 rounds)
  • Day 7 –  3 50 yard sprints,  10 burpees, 40 jumping jacks (4 rounds)

You should be feeling pretty good going into your second month. You should have started to notice a big difference in your strength and endurance as well as your confidence. You completed the beginner exercises for crossfit and you are ready for the next level. Leave a comment and let us know how it went.

See our beginner crossfit workouts.

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