5 Best CrossFit Workouts Beginner

You’ve probably heard of CrossFit… Usually involving intense circuits, crazy exercises, and functional movement, the fitness world has been experiencing a resurgence of CrossFit love in the last few years. And while full-intensity CrossFit can be really challenging, everyone can benefit from incorporating a few beginner-level exercises into their working out routines. 

Can I do CrossFit at home as a beginner?

Yes. Anyone can start with CrossFit at a home gym, given you prepare correctly so you can avoid injuries and introduce these new exercises sustainably. You’d be surprised—some of these most of us are already well familiar with!

How to do CrossFit at home

Start with preparing your home gym:

• Leave enough space in your gym room or garage to do a circuit with multiple exercises. Some training involves things like wall balls do make sure you clear the area so you have access to a wall and nothing breakable around you in case you drop the ball. 

• Purchase these must-have CrossFit accessories: jump rope and medicine balls. While you can comfortably do most beginner CrossFit at home with no equipment at all, these handy accessories will be useful for all your other workouts too. 

10 Best CrossFit Workouts for Beginners

Now let’s get into it! Note that the way CrossFit usually works is by creating a circuit of exercises that flow together and work muscle groups in the correct way and order. Usually, a trainer would create a program just for you so you can meet your goals. The exercises below are samples of what you can start out with at home and you can combine these as you see fit and then add more reps and sets as you get stronger. 

1. Burpees: this “cult-favourite” exercise is actually very beneficial to get you moving and to get your heart rate up. Do as many as you can in 5 minutes.

2. Kettlebell swings: start with a small weight so you don’t hurt yourself and decide which muscle group you want to focus on. You can use two hands and swing it between your knees then up overhead or just to the chest level. You can also use just one arm and work on the arm strength too. Here, the technique is important so focus more on the slow movement and less on the explosiveness in a fast amount of time.

3. Air squats, push-ups, sit-ups: these you can do in one circuit together. Do 10 Air Squats (no weights) then 10 push-ups then 10 sit-ups, then rest for a minute and repeat. This circuit trains different muscle groups so you can recover inbetween.

4. Wall ball: this is where your medicine ball will come in handy. You can throw the wall ball above your head and catch it, then squat, or you can squat then throw the ball at the wall in front of you, catch it, and repeat. There are specific wall balls you can purchase for this exercise but a medicine ball will do in a pinch too.

5. Jump rope: skip the rope for 2 minutes straight then rest for 1 minute and do 2 more minutes. Great for cardio, mobility, and focus. 

Other beginner CrossFit exercises you can try at home include box jumps, lunges and weighted lunges, running, planking, and side-planking to train the obliques. Anybody can start doing CrossFit at home with a program of these workouts together!