3 Great CrossFit Workouts that Every Athlete Should Try

CrossFit is a high-intensity workout that combines different exercises and techniques from different sports such as weightlifting or gymnastics.

Unlike other training programs, CrossFit does not focus on a single aspect of fitness, but seeks to develop strength, endurance, flexibility, speed and coordination through a wide variety of movements.

In CrossFit you will need to progressively build up your fitness and see how you improve your physical condition and how you gradually reach your fitness goals.

For the beginners. What is a WOD? For its acronym in English, it is the Workout Of the Day. Each day a different one is performed and written on a whiteboard so that everyone who attends the class in the box that day can see what to work on in the workout.

The key of the WOD´s programming lies in the combination of different exercises, sets, reps and weights that offers an endless list of workouts to strengthen and tone the different muscle groups of the body.

A WOD for beginners in crossfit should be simple, without technical complications and without high demands of strength, although obviously there may be people who have never done functional training and are very strong physically.

Anyway lets see 3 Great CrossFit Workouts for Beginners. Those WODs are aimed for those who have never done CrossFit.

Remember that no matter how simple the exercises are, the ideal is to always perform them with the supervision of a professional and it is very important to perform a good warm-up before doing them.

1. Scaled Murph

Every year, during the last Monday of May, Memorial Day is celebrated in the United States.

This date aims to remember the American soldiers who died in combat for their country. And that’s what this “CrossFit HERO WOD Murph” is all about.

1 Mile Run (1,6km)

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run (1,6km)

This demanding CrossFit workout is performed in boxes around the world as a ritual to honor the memory of Michael Murph on Memorial Day Murph.

Performing the WOD in RX version is only available to a few, as the use of the weighted vest will increase the difficulties of the this hero workout.

Therefore, the ideal is that you can perform it and try to complete it in one of its variants.

Among them, the most popular is to perform the Murph itself without a weighted vest or to divide it into rounds.

We suggest you this version of Murph for beginners:

400m Run

25 Ring Rows

50 Box Push-Ups

75 Air Squats

400m Run

2. Invisible Fran

21 Air Squats

21 Push-ups

15 Air Squats

15 Push-ups

9 Air Squats

9 Push-ups

We go with the variation of one of the so-called girls, undoubtedly the most famous, Fran, where we change the thrusters for squats and pull-ups for push-ups. If you still find it difficult, you can do the push-ups by resting our knees on the floor.

If you want to see how a pro athlete does the workout in RX, watch this video

3. Cindy

Cindy is an AMRAP. AMRAP stands for As Many Reps/ Rounds As Possible. In this case, this AMRAP has a 20 minutes time cap, so in this time you should do:

5 pull-ups

10 push-ups

15 air squats

When you finish the 15 air squats, you start again with the pull-ups without resting. If you don’t do pull-ups yet, you can use rubber bands to assist you. You can also do jumping pull ups or ring rows.

If you’re a beginner to CrossFit, before starting with this 3 Great CrossFit Workouts for Beginners, it’s important to take the time to understand the basics of the program.

Here are some extra tips to help you get started.

Start slowly

If you’re a beginner at CrossFit, it’s important to start at a low intensity level. Don’t try to perform all the movements at once, but gradually increase the intensity of your workouts. This will help you avoid injury and make sure your body gets used to the new type of training.

Learn the basic movements

Our 3 Great CrossFit Workouts for Beginners include some of the basic movements of this sport. CrossFit uses a wide variety of movements and techniques. Make sure you learn how to do each of these movements correctly before attempting them in a workout. You can look for tutorials online or join a CrossFit box where you can learn from an experienced coach.

Work on your technique

Technique is essential in CrossFit including training for beginners. Not only will it help you avoid injury, but it will also allow you to get better at each movement. It is important that you pay attention to your technique and work on it constantly. If you have doubts about how to do a movement correctly, seek help from a coach or a more experienced partner.

Take regular breaks

CrossFit is a very intense workout that can be taxing on the body. It is important that you take regular breaks to allow your body to recover. Don’t try to do back-to-back workouts every day, as this could cause fatigue and injury. Resting between workouts will allow you to recover properly and be ready for the next one.

Maintain a healthy diet

CrossFit requires a lot of energy and proper nutrition. It is important that you maintain a healthy, balanced diet that includes a variety of foods. Foods rich in protein, carbohydrates and healthy fats are especially important for CrossFit. Consult with a nutritionist if you have questions about how to adjust your diet to support your training.

Be consistent

CrossFit is a training program that requires consistency. Don’t expect to see immediate results; it takes time and effort. It’s important to stay consistent and not get discouraged if results are not immediate. Get started with these 3 great CrossFit workouts for beginners and over time, you will see improvements in your strength, endurance and fitness.

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