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Crossfit Workouts For Beginners PDF

This document provides 50 Crossfit WODs (Workouts of the Day) for beginners to improve fitness levels. The workouts include exercises like squats, pushups, burpees and involve various equipment like kettlebells, dumbbells and barbells. They are designed to improve strength, endurance, agility and power for both men and women. Each WOD lists the exercises and reps/time to help beginners build a customized workout program.

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2K views

Crossfit Workouts For Beginners PDF

This document provides 50 Crossfit WODs (Workouts of the Day) for beginners to improve fitness levels. The workouts include exercises like squats, pushups, burpees and involve various equipment like kettlebells, dumbbells and barbells. They are designed to improve strength, endurance, agility and power for both men and women. Each WOD lists the exercises and reps/time to help beginners build a customized workout program.

Uploaded by

tomek.michalik
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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50 Best Crossfit WODs for Beginners to


Scale up Fitness Level
Created by: Murshid Akram

Check out article for more info

If you’ve decided to start Crossfit and want to build your foundational strength, then
this blog is for you. I’ve shared as many as fifty Crossfit WODS for beginners in this
article that will test your endurance and enhance your fitness level.
From HIIT and Plyometric to Tabata and Powerlifting, I’ve included various workouts
to create an ultimate list of Workout of the Day (WOD).
These WODs will increase your strength, endurance, agility, and power and help you
improve your overall body composition.
So, whether you’re a male or female, you can use these Crossfit Beginner WODs to
make your own workout program, depending on your current fitness and goal.

1. Super Five
Perform as many rounds as possible (AMRAP) in 20 minutes:
• 10 Air Squats
• 20-sec Mountain Climber
• 10 Pushups
• 10 Situps
• 10 Burpees

2. Basic Seven
Three rounds for time:
• 15 Air Squats
• 5-10 Pullups/Chinups
• 6-8 Barbell Hang Clean
• 8-10 Dumbbell Push Press
• 10-12 Situps
• 15-30 seconds Farmers Walk
• 12-15 Kettlebell Swings

3. The First Three


Five rounds for time:
• 20 air Squats
• 15 Pushups
• 10 Situps

4. Danny
AMRAP in 20 minutes
• 30 Box Jump (24/20 in)
• 20 Push Press (115/75 pounds)
• 30 Pull-ups

5. The Shorter Mile


Four Rounds for Time:
• 100 meters run
• 5 Burpees
• 100 meters run
• 10 situps

6. Super 30
Do three rounds for time:
• 30 Squats
• 30 Pushups
• 30 Situps

7. Griff
For time:
• Run 800 meters
• Run 400 meters backward
• Run 800 meters
• Run 400 meters backward

8. The Longest Run


It includes various exercises to enhance your fitness level. You’ll do each exercise for
one minute (including rest time) before moving on to another.
EMOM (Every minute on the minute) for 20 minutes
• 15-20 Air Squats
• 15 Kettlebell Swings
• 8-10 Burpees
• 8-10 Barbell Snatch
• 12-15 Situps
• 8-12 Dumbbell Thruster
• 12-15 Pushups
• 10-12 Box jumps (24/20 in)
• 12-15 Wallball shots with a 20/14 pound ball
• 8-10/side Lunges

9. Hansen
Complete five rounds for the time being:
• 30 Kettlebell Swing
• 30 Burpees
• 30 Sit-ups

10. Hamilton
Do three rounds for time:
• 1000 meters Rowing
• 50 Push-ups
• 1000 meters Run
• 50 Pull-ups

11. The Outdoor Challenge


AMRAM in 20 minutes
• 400-meter Run
• 50 Double Unders
• 10 Vertical Jump
• 100-meter Sprint

12. Loredo
Perform six rounds for the time:
• 24 Squats
• 24 Push-ups
• 24 Walking lunge steps
• 400 meters Run

13. Three Equipment WOD


This workout of the day training comprises multiple exercises that you perform with
the three most famous workout equipment: kettlebell, dumbbell, and barbell.
You’ll do six exercises in each round for five rounds to complete this WOD. It will
take 20 to 30 minutes of your time, depending on how quickly you complete each
exercise.
• 15 Kettlebell Swings (Left Hand)
• 10 Barbell Bench Press
• 10 Dumbbell Box Step-up
• 15 Kettlebell Swings (Right Hand)
• 10 Barbell Deadlift (40-50% of your one rep max)
• 10 Dumbbell Clusters

14. The Ultimate Chipper


Chipper is a series of different exercises performed in a single round with as little rest
between them as possible.
For time:
• 100 squats
• 50 situps
• 50 pushups
• 25 lunges (on each side)
15. The Five Equipment WOD
As the name suggests, it includes five different exercises that you do with five pieces
of equipment.
This Crossfit beginner WOD will take 30 minutes of your time to finish and scale your
fitness for intense workouts.
Three rounds for time:
• 50 Double Unders
• 10 Kettlebell Swings (each side)
• 10 Barbell Deadlift
• 10 Dumbbell Cluster
• 10 Box Jump

16. The Six Equipment WOD


Once you have done the five-equipment WOD, try this one. It requires one extra
piece of equipment.
Three rounds for time:
• 50 Double Unders
• 10 Kettlebell Swings (each side)
• 10 Barbell Deadlift
• 10 Hanging Knee Raise
• 10 Dumbbell Cluster
• 10 Wall Ball Shots

17. Nancy
Five rounds for time:
• 400 meters Run
• 15 Overhead Squats with 95/65 pounds

18. Kelly
Do 5 Rounds with 3 minutes rest between them.
• Run 400m
• 30 Box Jumps 20/24 in
• 30 Wall Balls 20/14 lbs.
19. The Seven Equipment WOD
Perform three rounds for time:
• 50 Double Unders
• 7 Kettlebell Clean and Press
• 7 Barbell Rowing
• 7 Pullups
• 7 Dumbbell Push Presses
• 7 Ring Rows
• 7 Wall Ball Shots

20. The Mighty Eight


It includes eight various exercises that require eight pieces of equipment to
complete. It is great for beginners as it helps them learn the use of multiple workout
tools and increases strength, mobility, and speed.
EMOM for 20 minutes:
• 8 Box Jumps
• 8 Pullups/Chinups
• 8 Clean and Presses
• 8 Wall Ball Shots
• 8 Dumbbell Clusters
• 8 Back Extensions
• 8 Bar Dips
• 8 Ring Rows

21. The Hundred


This workout of the day requires no equipment, you can do it anywhere and anytime
using your body weight only. You’ll do a total of 100 reps in as little time as possible.
Two rounds for time:
• 10 Burpees
• 10 Situps
• 10 Squat Jumps
• 10 Pushups
• 10 Air Squats
22. Ellen
Three rounds for time:
• 20 Burpees
• 21 Alternating Dumbbell Snatches with 50 lbs.
• 12 Dumbbell Thrusters 35 lbs.

23. Baseline
For time:
• 500 meter Row
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

24. Christine
Three rounds for time:
• 500 meter Row
• 12 Deadlifts
• 21 Box Jumps

25. The Big Three


The big three is a popular powerlifting workout that comprises three lifts, Bench
Press, Deadlift, and Squat. They help you build strength and hypertrophy and scale
your fitness to the next level.
Perform three rounds at your own pace and intensity:
• 5 Squats
• 5 Bench Presses
• 5 Deadlifts

26. Artie
• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats
• 5 Pull-Ups
• 10 Thrusters with 65-95 lbs
• Duration: 20 minutes

27. Rahoi
AMRAP in 12 minutes:
• 12 Box Jumps 20-24 inches
• 6 Thrusters with 65-95 lbs
• 6 Bar Facing Burpees

28. Push, Pull, Legs, and Core


AMRAP in 25 minutes:
• 10 Kettlebell Thrusters
• 8-10 Chinups/Pullups/Barbell Rows
• 10-12 Back Squats
• 10-12 Hanging Knee Raises

29. The Super Five


As many rounds as possible (AMRAP) in 20-minutes
• 50 Normal Pushups
• 50 Air Squats
• 10 Barbell Hang Clean
• 10 Dumbbell Man maker
• 20 Crunches

30. Black Widow


EMOM for 30 minutes
• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

31. Clint
Complete AMRAP in 30 minutes
• 10 Back Squats
• 10 Situps
• 10 Pushups
• 150 Double-Unders

32. Black Panther


Perform AMRAP in 30 minutes
• 10 Burpees
• 10 Barbell Thruster
• 10 Pull-ups
• 5 Deadlift

33. Doctor Strange


Complete as many rounds as possible in 30 minutes.
• 10 Box Jump
• 10 Push Press
• 10 Pull-ups
• 10 Burpees
• 10 Kettlebell Swings

34. Push, Pull, Jump (PPJ)


AMRAP in 20 minutes:
1. 10 Barbell Thrusters
2. 5 Deadlifts
3. 10 Box Jumps

35. Push, Pull, Legs, Core


Perform as many rounds as possible in 20 minutes:
• 10 Barbell Push Press
• 5 Pull-ups
• 10 Back Squats
• 10 Hanging Knee Raises

36. Terrific Three


AMRAP in 20 minutes
• 10 Kettlebell Clean and Press
• 10 Barbell Snatch
• 10 Box Jumps

37. Fantastic Four


Five rounds for time:
• 10 Back Squats
• 10 Kettlebell Swings
• 10 Bench Press
• 10 Pendlay Row

38. Faster Five


Four rounds for time:
• 50 Double Unders
• 10 Barbell Deadlift
• 10 Dumbbell Cluster
• 10 Wall Ball Shots
• 10 Pullups/Chinups

39. Super Six


Six rounds for time:
• Run 100 meters
• 6 Barbell Hang Clean
• 6 Kettlebell Swings
• 6 Box Jumps
• 6 Thrusters
• 6 Wallball shots

40. Strenuous Seven


Seven rounds for time:
• Run 100 meters
• 7 Barbell Squats
• 7 Pushups
• 7 Situps

41. Energetic Eight


Eight rounds for time:
• 8 Air Squats
• 8 Pushups
• 8 Situps

42. The Noble Nine


Nine rounds for time:
• 9 Box Jumps
• 9 Pushups
• 9 Thrusters

43. Tremendous Ten


Ten rounds for time:
• 10 Double Unders
• 10 Dumbbell Cluster

44. Tabata
EMOM for 20 minutes:
• Air Squats
• Mountain Climber
• Pushups
• Situps

45. Mini HIIT


Three rounds for time:
• 10 squats
• 10 Pushups
• 20-sec Mountain Climber
• 100-meter sprint

46. Floor to Sky


Three rounds for time:
• 15-sec Mountain Climbers
• 10 Vertical Jumps
• 10 Situps
• 10 Box Jumps
• 10 Pushups
• 10 Squat Jumps

47. Michael
3 rounds for time of:
• Run 800 meters
• 50 back extensions
• 50 sit-ups

48. Kettlebell WOD


Perform each exercise for one minute (including rest time) for 20 minutes.
• Minute 1 – 10 Kettlebell Swing
• Minute 2 – 10 Goblet Squat
• Minute 3 – 10 Kettlebell Clean and Press
• Minute 4 – 10 Kettlebell Push-up
• Minute 5 – 10 Kettlebell Deadlift
• Minute 6 – 10 Overhead Squat

49. Barbell WOD


Five rounds for time:
• 5 Military Presses
• 5 Barbell Squats
• 5 Barbell Bench Presses
• 5 Barbell Hang Cleans

50. Dumbbell WOD


Perform as many rounds as possible in 20 minutes:
• 10 Steps Farmers Walk
• 10 Dumbbell Clusters
• 10 Dumbbell Step-ups
• 10 Dumbbell Squat Swings
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3. 30 Best Dumbbell CrossFit Workouts

4. Best Crossfit Upper Body Workouts and WODs

5. HIIT CrossFit Workouts and Workout Plan (PDF)

6. Complete List of CrossFit Exercises with PDF

7. The 100 Best CrossFit WOD List with PDF

8. 20 Best Crossfit Barbell Workouts For Ultimate Strength

9. 30 Best CrossFit Metcon Workouts List with Free PDF

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12. 6-Week Crossfit Workout Plan at Home (Free PDF)

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