100 Amazing CrossFit Workouts for Beginners (with PDF)

As a beginner in the world of CrossFit, it’s easy to feel intimidated by the countless number of shirtless buff dudes and chiseled dudettes throwing around insane weights at the local box. If only there were some CrossFit workouts that beginners could do to get better at this darn functional fitness phenomenon without feeling so puny and useless…

Well, well, well, funny you ask that because, no too long ago, we decided to create a collection of CrossFit workouts tailored specifically for beginners; and anyone thinking about taking the plunge for that matter!

We know exactly how scary it is to see movements like double unders, muscle ups, and handstand push ups written on the white board – you’re not doing any of those. The WODs in this list have been designed to be fully accessible and dummy-proof. That way, you too can do CrossFit to the fullest, shirtless even, without having to worry about feeling like you don’t belong.

We also offer the workouts in a downloadable and printable PDF format so that you can take them with you wherever you go.

Jump to the list of workouts.

Workout Plan Structure

When devising this list, we made sure that beginners were the priority. This meant that every single one of these workouts will be do-able by someone who just started or is thinking about starting.

At the same time, we found it imperative that we preserve the fundamental trait that makes the discipline of CrossFit so unique: constantly varied functional movements done at high intensity. The workouts all satisfy the following criteria:

• Promotes new skill development
• Combines multiple exercise modalities
• Includes technical movements, and
• Activates all 3 metabolic pathways

Movements Used in the Workouts

As a beginner, we discourage any attempts of any movements that require tremendous amount of skill, technique, and strength to execute. So movements like barbell snatches, barbell clean and jerks, handstand push ups, double unders, rope climbs, ARE ALL NOT INCLUDED. Instead, they’ve either been removed or replace with a scaled version.

Below are the list of movements that are included in the workouts, categorised into their respective modalities:

Gymnastics	Metabolic Conditioning	Weightlifting
Air Squats Pull-ups Push-ups Dips Pike push ups Sit-ups Box Jumps Lunges Hanging knee raises	Run Bike Row Single skips Wall Balls Burpees	Back Squats Front Squats Goblet squats Deadlifts Dumbbell cleans Presses Dumbbell snatches Medicine Ball Drills Kettlebell Swings Dumbbell thrusters Sumo deadlift high-pulls Man makers

Each modality on their own improves one’s fitness capabilities in different ways. But as a combination, they form a potent mix that will help increase agility, bodyweight control, coordination, cardio capacity, and strength and power.

If you’re still unsure that you can execute any of these moves or don’t have the appropriate equipment, you could perhaps first try some beginner CrossFit workouts that can be done at home.

Can I scale the WODs in this list?

Yes of course! Not everyone will be at the same level of abilities, even as beginners, and we would prefer that you did not miss any of the workouts if possible. So if there are any movements that you think you can’t do, then by all means scale it.

On the other hand, if you wanted to go the other way and perform more advanced movements or go heavier, go for it! But remember, these workouts were designed specifically for beginners and with safety in mind, so please consult a certified coach for advice.

The Workouts

Will These Workouts Help Me Build Muscle?

Look at these buff dudes below. Look at em, just look at em! Ok stop. No, these workouts will definitely not make you look like them. But they will walk you down the path that will help give you the tools and foundational skills and strength to be able to potentially look like them… key word POTENTIALLY!

The guy in the middle is Rich Froning, arguably the greatest CrossFitter to ever live, won the CrossFit Games 4 times in a row. The guy on the left, Matt Chan and the tank on the right, Jason Khalipa (also a CrossFit games champ) are also both seasoned CrossFit athletes.

But you don’t have to win the CrossFit games 4 times in a row to look like them. Consistency is key and having the list of CrossFit workouts we devised by your side will help you get part of the way.

CrossFit incorporates a plethora of traditional and Olympic weightlifting methodologies as part of its training as well as plenty of bodyweight and calisthenics type exercises that all lead to muscle gains and lean bulk.

This list of workouts, although limited in its movements, still provide the basic fundamentals that will lead to increased hypertrophy and cardio capacity.

DISCLAIMER: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with the CrossFit brand we illustrate, and those listed here on our site.