Top 3 Beginner Friendly CrossFit Workout
Build strength and mental toughness
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For anyone that’s new to CrossFit, it's essential to start with workouts that emphasize proper form, technique, and gradually increasing intensity. CrossFit WODs are great for people that like to challenge themselves, but if your first ever experience takes you too far beyond your limits then you may end up doing more harm than good.
Luckily, there are some fantastic beginner friendly CrossFit workouts which help introduce the important movements at a pace that’s a lot more manageable. Check them out below!
3 CrossFit workouts for beginners
#1 – Cindy
20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups (or scaled-down versions like ring rows or jumping pull-ups)
- 10 push-ups ( or scaled-down versions like knee push ups, or box push ups)
- 15 air squats
Cindy is a simple yet effective bodyweight workout that focuses on fundamental movements. It allows beginners to work on upper body pulling, pushing, and lower body strength while also improving cardiovascular endurance.
#2 – Nicole
20-minute AMRAP of:
- 400m run
- Max pull ups unbroken (or scaled-down versions like ring rows or jumping pull-ups)
Nicole is a simple and challenging workout that tests both endurance and upper body strength. It’s one of CrossFit’s benchmark workouts which you can use to track your improvement over time.
#3 – Baseline
For time (complete in the fastest time possible):
- 500-meter row
- 40 air squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups (or scaled variation)
Baseline is an introductory workout designed to establish a baseline level of fitness. It incorporates various movements commonly found in CrossFit workouts and allows beginners to gauge their progress over time.
Try ‘Scaled’ or ‘Foundation’ level CrossFit workouts.
You don’t have to do the workouts exactly as they are written. One of the great things about CrossFit is that it’s designed so that anyone can take part – regardless of your fitness level or previous experience!
There are two different levels designed to make CrossFit workouts more manageable for beginners:
- Scaled: designed for people who have some experience with CrossFit
- Foundation: designed for people who have who are new to CrossFit
You can learn more about scaled and foundation CrossFit workouts in this article.
Final thoughts
These beginner-friendly workouts prioritize simplicity, proper technique, and scalability, making them accessible to individuals of all fitness levels who are just starting their CrossFit journey. It's important for beginners to focus on mastering the basics before progressing to more advanced workouts.
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
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We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
For anyone that’s new to CrossFit, it's essential to start with workouts that emphasize proper form, technique, and gradually increasing intensity. CrossFit WODs are great for people that like to challenge themselves, but if your first ever experience takes you too far beyond your limits then you may end up doing more harm than good.
Luckily, there are some fantastic beginner friendly CrossFit workouts which help introduce the important movements at a pace that’s a lot more manageable. Check them out below!
3 CrossFit workouts for beginners
#1 – Cindy
20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups (or scaled-down versions like ring rows or jumping pull-ups)
- 10 push-ups ( or scaled-down versions like knee push ups, or box push ups)
- 15 air squats
Cindy is a simple yet effective bodyweight workout that focuses on fundamental movements. It allows beginners to work on upper body pulling, pushing, and lower body strength while also improving cardiovascular endurance.
#2 – Nicole
20-minute AMRAP of:
- 400m run
- Max pull ups unbroken (or scaled-down versions like ring rows or jumping pull-ups)
Nicole is a simple and challenging workout that tests both endurance and upper body strength. It’s one of CrossFit’s benchmark workouts which you can use to track your improvement over time.
#3 – Baseline
For time (complete in the fastest time possible):
- 500-meter row
- 40 air squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups (or scaled variation)
Baseline is an introductory workout designed to establish a baseline level of fitness. It incorporates various movements commonly found in CrossFit workouts and allows beginners to gauge their progress over time.
Try ‘Scaled’ or ‘Foundation’ level CrossFit workouts.
You don’t have to do the workouts exactly as they are written. One of the great things about CrossFit is that it’s designed so that anyone can take part – regardless of your fitness level or previous experience!
There are two different levels designed to make CrossFit workouts more manageable for beginners:
- Scaled: designed for people who have some experience with CrossFit
- Foundation: designed for people who have who are new to CrossFit
You can learn more about scaled and foundation CrossFit workouts in this article.
Final thoughts
These beginner-friendly workouts prioritize simplicity, proper technique, and scalability, making them accessible to individuals of all fitness levels who are just starting their CrossFit journey. It's important for beginners to focus on mastering the basics before progressing to more advanced workouts.
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
For anyone that’s new to CrossFit, it's essential to start with workouts that emphasize proper form, technique, and gradually increasing intensity. CrossFit WODs are great for people that like to challenge themselves, but if your first ever experience takes you too far beyond your limits then you may end up doing more harm than good.
Luckily, there are some fantastic beginner friendly CrossFit workouts which help introduce the important movements at a pace that’s a lot more manageable. Check them out below!
3 CrossFit workouts for beginners
#1 – Cindy
20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups (or scaled-down versions like ring rows or jumping pull-ups)
- 10 push-ups ( or scaled-down versions like knee push ups, or box push ups)
- 15 air squats
Cindy is a simple yet effective bodyweight workout that focuses on fundamental movements. It allows beginners to work on upper body pulling, pushing, and lower body strength while also improving cardiovascular endurance.
#2 – Nicole
20-minute AMRAP of:
- 400m run
- Max pull ups unbroken (or scaled-down versions like ring rows or jumping pull-ups)
Nicole is a simple and challenging workout that tests both endurance and upper body strength. It’s one of CrossFit’s benchmark workouts which you can use to track your improvement over time.
#3 – Baseline
For time (complete in the fastest time possible):
- 500-meter row
- 40 air squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups (or scaled variation)
Baseline is an introductory workout designed to establish a baseline level of fitness. It incorporates various movements commonly found in CrossFit workouts and allows beginners to gauge their progress over time.
Try ‘Scaled’ or ‘Foundation’ level CrossFit workouts.
You don’t have to do the workouts exactly as they are written. One of the great things about CrossFit is that it’s designed so that anyone can take part – regardless of your fitness level or previous experience!
There are two different levels designed to make CrossFit workouts more manageable for beginners:
- Scaled: designed for people who have some experience with CrossFit
- Foundation: designed for people who have who are new to CrossFit
You can learn more about scaled and foundation CrossFit workouts in this article.
Final thoughts
These beginner-friendly workouts prioritize simplicity, proper technique, and scalability, making them accessible to individuals of all fitness levels who are just starting their CrossFit journey. It's important for beginners to focus on mastering the basics before progressing to more advanced workouts.
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
For anyone that’s new to CrossFit, it's essential to start with workouts that emphasize proper form, technique, and gradually increasing intensity. CrossFit WODs are great for people that like to challenge themselves, but if your first ever experience takes you too far beyond your limits then you may end up doing more harm than good.
Luckily, there are some fantastic beginner friendly CrossFit workouts which help introduce the important movements at a pace that’s a lot more manageable. Check them out below!
3 CrossFit workouts for beginners
#1 – Cindy
20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups (or scaled-down versions like ring rows or jumping pull-ups)
- 10 push-ups ( or scaled-down versions like knee push ups, or box push ups)
- 15 air squats
Cindy is a simple yet effective bodyweight workout that focuses on fundamental movements. It allows beginners to work on upper body pulling, pushing, and lower body strength while also improving cardiovascular endurance.
#2 – Nicole
20-minute AMRAP of:
- 400m run
- Max pull ups unbroken (or scaled-down versions like ring rows or jumping pull-ups)
Nicole is a simple and challenging workout that tests both endurance and upper body strength. It’s one of CrossFit’s benchmark workouts which you can use to track your improvement over time.
#3 – Baseline
For time (complete in the fastest time possible):
- 500-meter row
- 40 air squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups (or scaled variation)
Baseline is an introductory workout designed to establish a baseline level of fitness. It incorporates various movements commonly found in CrossFit workouts and allows beginners to gauge their progress over time.
Try ‘Scaled’ or ‘Foundation’ level CrossFit workouts.
You don’t have to do the workouts exactly as they are written. One of the great things about CrossFit is that it’s designed so that anyone can take part – regardless of your fitness level or previous experience!
There are two different levels designed to make CrossFit workouts more manageable for beginners:
- Scaled: designed for people who have some experience with CrossFit
- Foundation: designed for people who have who are new to CrossFit
You can learn more about scaled and foundation CrossFit workouts in this article.
Final thoughts
These beginner-friendly workouts prioritize simplicity, proper technique, and scalability, making them accessible to individuals of all fitness levels who are just starting their CrossFit journey. It's important for beginners to focus on mastering the basics before progressing to more advanced workouts.
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
For anyone that’s new to CrossFit, it's essential to start with workouts that emphasize proper form, technique, and gradually increasing intensity. CrossFit WODs are great for people that like to challenge themselves, but if your first ever experience takes you too far beyond your limits then you may end up doing more harm than good.
Luckily, there are some fantastic beginner friendly CrossFit workouts which help introduce the important movements at a pace that’s a lot more manageable. Check them out below!
3 CrossFit workouts for beginners
#1 – Cindy
20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups (or scaled-down versions like ring rows or jumping pull-ups)
- 10 push-ups ( or scaled-down versions like knee push ups, or box push ups)
- 15 air squats
Cindy is a simple yet effective bodyweight workout that focuses on fundamental movements. It allows beginners to work on upper body pulling, pushing, and lower body strength while also improving cardiovascular endurance.
#2 – Nicole
20-minute AMRAP of:
- 400m run
- Max pull ups unbroken (or scaled-down versions like ring rows or jumping pull-ups)
Nicole is a simple and challenging workout that tests both endurance and upper body strength. It’s one of CrossFit’s benchmark workouts which you can use to track your improvement over time.
#3 – Baseline
For time (complete in the fastest time possible):
- 500-meter row
- 40 air squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups (or scaled variation)
Baseline is an introductory workout designed to establish a baseline level of fitness. It incorporates various movements commonly found in CrossFit workouts and allows beginners to gauge their progress over time.
Try ‘Scaled’ or ‘Foundation’ level CrossFit workouts.
You don’t have to do the workouts exactly as they are written. One of the great things about CrossFit is that it’s designed so that anyone can take part – regardless of your fitness level or previous experience!
There are two different levels designed to make CrossFit workouts more manageable for beginners:
- Scaled: designed for people who have some experience with CrossFit
- Foundation: designed for people who have who are new to CrossFit
You can learn more about scaled and foundation CrossFit workouts in this article.
Final thoughts
These beginner-friendly workouts prioritize simplicity, proper technique, and scalability, making them accessible to individuals of all fitness levels who are just starting their CrossFit journey. It's important for beginners to focus on mastering the basics before progressing to more advanced workouts.
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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