If you've never tried CrossFit, you probably assume the barbell-and-burpee-heavy WODs (it stands for Workout Of the Day) are way out of your fitness range. As a beginner, odds are you're right. But not all CrossFit workouts require being insanely fit or for you to know your way around a clean and snatch and Romanian deadlift.
"Just make sure you follow these three principles: technique (move safely and focus on form the entire time), consistency (keep at it so you see improvements over time), and intensity (push yourself as hard as you can for the short amount of time you're working)," says JJ Christopher, owner of Division St. CrossFit in Chicago, Illinois. Try it yourself with any of these 12 entry-level workouts. Be sure to do some light cardio like an 800-meter run or jumping jacks and stretching beforehand. Make it through all dozen and you have no excuse not to join your nearest box (CrossFit-ese for gym).
21-15-9
(From JJ Christopher of Division St. CrossFit, Chicago, Illinois)
21-15-9 (this means you do 21 reps of both exercises, then 15 reps of both, then 9 reps of both as fast as you can)
- Deadlifts (Beginners should try to do a weight between 95 and 135 pounds for this.)
- Burpees (From a standing position, place hands on floor, jump feet back, perform a push-up, then jump back up to standing.)
Countdown
(From JJ Christopher of Division St. CrossFit, Chicago, Illinois)
10-9-8-7-6-5-4-3-2-1 (similar to the WOD above, this series has you perform 10 reps of each move, then 9 reps, then 8 reps all the way down until the last set is just one rep of each)
- Dumbbell Thrusters (Hold a 15- to 25-pound dumbbell with both hands in front of your chest. Squat down, keeping the dumbbell in place, then stand back up while simultaneously raising the dumbbell overhead.)
- Kettlebell Swings (Try to do them with a 53-pound kettlebell, but if that's too heavy you can use a 35-pound one.)
All Body Weight
(From JJ Christopher of Division St. CrossFit, Chicago, Illinois)
As fast as you can, perform three rounds of the following moves:
- 15 air squats (You don't need any weights for this one.)
- 15 sit-ups (Make sure your hands touch your toes at the top of each sit-up.)
- 10 push-ups
- 10 ring rows (Think of this as a push-up in reverse. You position yourself under two rings looking up, holding the rings in your hands, with your arms extended, feet out in front of you, body in a straight line, and core engaged. Pull up until your chest reaches the rings. If you don't have access to rings, you can do pull-ups on an assisted pull-up machine at your gym or substitute dumbbell bent-over rows. For that last option, you place one knee and hand on a bench, hold a dumbbell in the other hand, and pull it up towards your body.)
- 5 burpees
530-Meter Sandwich
(From Kelly O. Fluharty of CrossFit 813, Tampa Florida)
- Start off with a 530-meter run
- 40 air squats
- 30 sit-ups
- 20 burpees
- 10 pull-ups (If you don't have access to a pull-up bar, place a barbell on a rack with heavy weights on it to keep it stable. Position your body underneath it with knees bent and weight lightly on your toes and pull your chest up to the bar.)
- Finish with another 530-meter run
Lunges and Jumps
(From Kelly O. Fluharty of CrossFit 813, Tampa Florida)
Finish five rounds of the following as fast as you can:
- 15 lunges carrying a 65-pound barbell in the front rack position (Hold the bar in front of you, resting on your shoulders, with your fingers touching the bar to keep it stable and your elbows pushing up to keep the bar in place. Alternate legs, making sure your knee kisses the ground in each rep.)
- 60 single jumps with a jump rope (CrossFit often uses a move called the double under, which is when the rope goes under your feet twice during each jump. But it can be tough to master, which is why there are often options to do single jumps instead. If you can do double unders, do 30 here instead of 60 singles.)
10-Minute Swing, Jump, and Dip
(From Kelly O. Fluharty of CrossFit 813, Tampa Florida)
Set the timer for 10 minutes and complete as many rounds as possible of the following moves:
- 10 kettlebell swings
- 10 box jumps (This is another common CrossFit move, where you stand in front of a 20- to 24-inch box and jump up on to it with both feet at the same time. It can be intimidating, so you can step up and step down instead of jumping if you'd like. Just make sure you stand all the way on top of the box.)
- 10 ring dips (Holding a ring in each hand, lower yourself until your hands hit your underarms, then push back up until arms are straight. Feel free to lightly rest your toes on the floor for help if you aren't strong enough. You can also do classic triceps dips with your hands on a bench behind you and feet extended out in front.)
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