5 Beginner-Friendly CrossFit Workouts
It’s nearly impossible to talk about fitness trends without CrossFit entering the conversation. This high-intensity workout program of constantly varying functional movements has swept the nation and doesn’t appear to be going anywhere. “The great thing about CrossFit is that it can work for anyone,” says Nick Lobotsky, CrossFit Level 1 trainer and full-time coach at CrossFit NYC. “We have everyone from ex-football players to ballerinas to grandmothers who come in.” And for good reason. All CrossFit workouts, or WODs (Workout Of the Day), are scalable to each individual’s fitness ability.
From bodyweight-only routines to workouts with weights, your first WOD doesn’t have to be scary. But it should challenge — and change — you. And the workouts below will do just that — without putting you on your back. But before we get into some of these heart-pumping beginner WODS, let’s get familiar with the CrossFit lingo.
Box: A CrossFit gym
WOD: Workout Of the Day, as posted on CrossFit.com or determined by your coach/box (typically only about 20 minutes). If you’re wondering why many WODs have names, it’s because these are workouts that come up over and over again: It makes them easier to remember.
AMRAP: As Many Reps/Rounds As Possible, in regards to number of reps or round in a timed workout, you want to complete as many as you can
For Time: Your goal is to finish the prescribed workout as quickly as you can
Score: The total number of reps/rounds completed in a workout. If you’re scoring rounds, you’ll tack on the additional reps you completed if you were into the next round but didn’t complete it (i.e., 8R + 12 would mean eight rounds complete and 12 reps into the ninth round when time expired)
Rx’d: This is written after your score if you did each exercise of the workout without any modifications, meaning you completed it as prescribed (i.e., 7R +16 Rx)
CrossFit Games: The Superbowl of CrossFit, where the most elite in the sport come to compete and be crowned the World’s Fittest Man and Woman (current title holders: Rich Froning (three-time winner) and Samantha Briggs)
CrossFit Open: CrossFitters can register online, then compete in a form of CrossFit Games alone or at their box
While the true CrossFit experience will take place at your local box with a team of athletes sweating right alongside you, it’s possible to get in on the action just about anywhere on your own. These beginner-friendly yet challenging CrossFit workouts will get your feet wet, and might just inspire you to commit to the program.