CrossFit might have a fearsome reputation of being tough, but you don’t have to just throw yourself into the mix immediately. This is because CrossFit workout routines are among the most diverse exercise routines out there.
The main advantage of this entertaining take on fitness is that it is never boring. At the same time, you will always get a well-rounded and full-body workout every time. CrossFit exercises can easily be adjusted to many different beginner skill levels all the way up to the CrossFit pro.
In this article, I’m going to demonstrate some of my best CrossFit exercises from beginner to intermediate. Any of these workouts can be arranged differently to make them more or less challenging as well as focus on endurance, muscle, or fat burn depending on your fitness goals.
What Is a CrossFit Workout Routine?
Most CrossFit routines consist of rounds. Each round contains a few exercises that you do without resting between them, take a short break, and repeat the round again. This can be done as many times as you can take it.
Of course, if you feel like you’re pushing yourself too hard you can always take a breath but that would reflect on your time and results.
The best thing about a CrossFit routine is the fact that it can be modified according to any specific person. A skilled trainer can quickly adjust the workout to your needs and so can you if you learn the basics.
Beginner CrossFit Workout Routines
Generally, beginner CrossFit routines consist of fewer exercises, fewer rounds, or a shorter timeframe for the routine. Most of them rely on bodyweight exercises combined with running, rowing, or jumping in the form of high-intensity training with little to no rest between exercises.
CrossFit routines allow you to rest between rounds of exercises. For example, you perform 20 push-ups, 10 pull-ups, 30 sit-ups, and run 100 meters. That’s one round. Now you can rest. Perform these 5 times and you’ve got a complete beginner CrossFit workout.
There are many different options when it comes to CrossFit workout beginners moves. CrossFit exercises for beginners are numerous, with routines consisting of different exercises, timers, and number of rounds.
Some give you a timeframe of 15 – 20 minutes and encourage you to do as many rounds as possible with the lowest amount of rest. That way you can track your progress next time.
Let’s dive into some popular CrossFit routines for beginners that anyone can start right away.
AMRAP (As many rounds as possible)
AMRAP routines encourage the individual to make as many rounds as possible in a given timeframe. The time frame depends on you. You can do a 10 minute, 15 minute, or 20 minute AMRAP.
One round consists of:
|Sprint||50 meters / (55 yards)|
Table depicts a simple AMRAP CrossFit Beginner routine
How to start with the AMRAP routine
Start by warming up. Set your clock timer to 10, 15, or 20 minutes depending on how enthusiastic you’re feeling. Start the clock and perform a 55-yard sprint, 10 pull-ups, 10 push-ups, and 30 sit-ups without resting between exercises. Once you’re done with the sit-ups, rest.
Once you start resting, check the timer but don’t stop it. Now you know how long it has taken you to perform 1 round. Try to limit your resting time to a lower amount than that. E.g. if one round has taken you 2 minutes to perform, rest less than 2 minutes between rounds.
Keep count of how many rounds you were able to perform in the given timeframe. Beat it next time.
EMOM type of workout
EMOM is a CrossFit workout where you pick two exercises like burpees and toes to bar and perform them on a timer.
- 3 burpees
- 5 toes-to-bar
Start by warming up. Afterward, set your timer for 15 minutes and each minute perform the movements in succession without rest. The remaining time to the next minute is your rest time.
For example, you start at minute 0, perform 3 burpees, 5 toes-to-bar and you finish that at the 28th second mark. Rest for the remaining 32 seconds and proceed when the timer hits the next full minute. Repeat.
“Death by Burpees” or “Burpee time”
This is one of the simplest but most difficult CrossFit exemplary routines for you to grasp the main principles of CrossFit. All you need is a clock timer (you can use your phone) and a floor.
Start by warming up. After you do so, set your timer to one minute. Complete 1 burpee and rest for the remaining time until the timer alerts you. When it does, restart it and complete 2 burpees. Rest for the remaining time. Repeat until you fail to complete the number of burpees you had to.
This is an interesting routine since with each increasing number you get a decreased rest time, which makes things exponentially more difficult.
If you have any questions or comments on Crossfit workouts for beginners, please leave a message below and I will respond.
What do Advanced CrossFit Workout Routines Look Like?
Advanced CrossFit routines are often named after women names like Cindy, but some are named in honor of deceased hero lieutenants like Michael Murphy for the “Murph” workout.
Here are two examples of advanced CrossFit routines. Both of these are relentless and are not recommended for anyone with less than a couple of years of fitness experience. Of course, you can always give them a try. Always be sure to warm-up before starting.
It is rumored that many U.S. military regiments perform a similar CrossFit workout to keep their bodies tuned and ready. It consists of:
- Run 1 mile
- Perform 100 pull-ups
- Perform 200 push-ups
- Perform 300 squats
- Run 1 more mile.
Do that as fast as possible with as little rest as possible and perform the exercises in a sequence. This workout is best performed with one or two partners and you take turns, resting when the other one is performing.
In the Murph CrossFit routine, you can partition the reps however you like, meaning you can do 20 push-ups, follow with 10 pull-ups then do 30 squats and repeat.
There are many cases in which, when the word Murph is listed on the WOD (Workout of the Day), many people refuse to visit the gym and skip it out of fear. The average time you should aim for is around 45 – 55 minutes. Regardless of the time, if you score under 1 hour, you’ve done great.
In the seven, your goal is to perform the exercises as quickly as possible in rounds for seven rounds.
One round includes:
- 7 handstand pushups
- 7 thrusters (135 lbs weight)
- 7 knees to elbows
- 7 deadlifts (245 lbs weight)
- 7 burpees
- 7 kettlebell swings
- 7 pull-ups
Do that for a total of 7 rounds, as fast as possible, and you’ve got yourself a murderous workout. According to the men’s journal, a killer time would be 20 minutes, but if you’re just starting you can aim for a time of 35 to 40 minutes.
What is Workout of the Day? – WOD
What is WOD? In CrossFit WOD or also known as “workout of the day” is a simple routine that is different each day of the week. Many times it’s a list of specific CrossFit exercises found on an erasable board.
WOD is used to organize your list of CrossFit exercises, track your time, the number of rounds, amount of weight used, and amount of repetitions. How it’s laid out is up to the individual CrossFit trainer.
It can also be used to track the time in which you are able to perform a certain set of exercises with a specific weight. This way you can aim to improve your fitness level every week.
DT (An intermediate WOD workout for size and strength)
Although DT is labeled as a beginner routine in this article, it requires some serious previous experience with fitness in general. It relies on explosive movements which are great for bodybuilding and strength building. It’s focused on allowing you to gain muscle and size.
|Hang Power Cleans||9|
DT WOD Exercise sequence (1 round)
More often than not men use 70 kg (155 lbs) to perform this WOD and women use 52.5 kg. (115 lbs)
If you want to turn this WOD into a full-time workout routine use 5 rounds. Never rest more than your performance time on the round. Typically, you would want it to be at least twice as short. If you perform the DT in 4 minutes, rest 2 minutes and go again. Although 4 minutes may be a bit optimistic.
How are CrossFit Workout Routines different?
If you’ve been hitting the gym for quite a while you are most likely familiar with some key exercise routines. All of these exercises that you’ve seen and performed in the fitness arena, can be used in CrossFit routines. The only difference is your athletic goals.
If your goal is to build strength and muscle, you should equip yourself with kettlebells, dumbells, and a barbell. If your goal is to achieve durability, stamina, and burn body fat, you can easily perform bodyweight exercises like sit-ups, push-ups, pull-ups, running, jumping, rope skipping, etc.
Can CrossFit Be Performed at Home?
You can perform CrossFit workouts at home if you are properly equipped. The best exercise equipment for the home that is not specifically “Crossfit equipment” can get you by.
If you lack a certain piece of home training equipment like a dumbbell, you can always adjust the workout and implement a kettlebell exercise instead. You can check all the WOD (Workout of the day) routines on CrossFit.com.
If you have any questions or comments on Crossfit workouts at home, please leave a message below and I will respond.
If you are aiming to build muscle and bulk up, you are most likely going to need some essential exercise equipment for your home CrossFit workouts.
Since most CrossFit routines require you to perform as fast as possible under pressure, many times you tend to throw weights and equipment around. Thus, special equipment, suited for throwing and being durable enough to withstand impacts with any floor is needed. It is also recommended that the weight discs are rubber bumpers instead of raw iron.
Bodyweight exercises tone muscles up and allows you to burn fat and get ripped but they don’t pump your muscles as hard as dumbbells, kettlebells, and barbells do. CrossFit garage gym packages are an easy way to get the essentials while saving money on equipment and shipping.
Rogue CrossFit Alpha Package
This is one of the best CrossFit equipment packages containing four kettlebells of different weights, a Rogue Fitness Ohio bar, a medicine ball, and 320 lbs of bumper weight discs. This well-rounded package also includes a climbing rope, wood rings, collars, an ab-mat, and a skipping rope.
This is pretty much everything you need to perform all CrossFit routines out there, with the sole exception of ones that require rowing a certain distance. The Rogue Warrior CrossFit package is pretty much the same but does include a rowing machine.
The set comes with a lifetime warranty for the nearly indestructible barbell. And although this set lacks dumbbells, you get 4 kettlebells since these are more of the CrossFit style. This is an excellent idea for Crossfit home gyms.
Recommended Starter Kits for Home CrossFit Gyms
These bar and bumper sets are a fairly inexpensive and easy way to start you CrossFit home gym. Slowly add kettlebells, pull-up bar, and other CrossFit equipment on an as needed basis.
Rogue Fitness Alpha Bar and Bumper Set
The Rogue Fitness Alpha Bar and Bumper Set is similar to the one above, but, stripped-down only to the bar and weights. It includes 320 lbs of Rogue HG bumper set discs of (2) 10 lb, (2) 25 lb, (2) 35 lb, and (4) 45 lb plates. You also get a set of spring collars to keep these discs in place.
Rogue Fitness Warrior Bar and Bumper Set
If you already own kettlebells, a skipping rope, and wood rings, and you lack a good barbell, the rogue warrior bar is a good addition to any CrossFit equipment collection. It’s practically the same Ohio bar from the Rogue Fitness CrossFit Alpha package, but it also comes with a 195 lbs Rogue steel plate bonus set, which can be used for heavy lifting.
CrossFit Workout Routines Wrap-Up
Regardless of your fitness level and the commercial or home gym equipment you have access to, almost anyone can start doing a CrossFit routine. This type of workout allows for a variety of exercises both bodyweight and/or with equipment. What I’m saying is that anyone with ambition can perform CrossFit.
From beginner Crossfit to intermediate to pro, all of these workouts can be adjusted to the fitness level of the individual. After getting started, there are many ways to slightly increase the difficulty of your CrossFit workouts each week.
You may have noticed the name Rogue Fitness in this article. This is because I include this brand in my workouts. I feel they are made to be high quality and long-lasting, and the Rogue Fitness website has many excellent CrossFit home gym ideas as well.
If you have any questions or comments on the best CrossFit workout routines, please leave a message below and I will respond.