Home Exercises and Fitness Crossfit Routines for Beginners and First Timers You Might Want to Know

Crossfit Routines for Beginners and First Timers You Might Want to Know

by Dustin Cortright

CrossFit, as advertisements say, is the sport of fitness. In the eyes of many, it is a kind of fitness on an advanced level. For the non-fitness enthusiasts in California, CrossFit Dublin is usually seen as a complicated type of exercise with varied, high-intensity functional movements. And oftentimes, this difficult connotation is what’s been constantly stopping some people from trying it.

What is CrossFit?

CrossFit is a training program focused on building, conditioning, and improving one’s core strength through varied, extremely intense and challenging workouts. CrossFit workouts usually intensify on a daily basis, i.e. every day, a workout plan designed to test and improve the trainee’s functional strength or conditioning is laid out with a goal of building a body that is capable of carrying out even the hardest physical activity there is.

There may be a lot of intense workout types introduced nowadays but for a long time now, CrossFit has made it to be the principal conditioning program for the majority of police and military academies, martial artists, tactical operations teams, and professional athletes and fitness enthusiasts not just in California or in other states of United States but all throughout the globe.

source: hercs.com

CrossFit for the First Timers

The tough reputation of CrossFit is usually intimidating in the eyes and mind of those who want to try it. Luckily, if you are settling in or around California, there are already a number of beginner-friendly Crossfit Dublin programs made to ease your way towards this ultra-fit lifestyle.

Here are 15 energizing CrossFit routines great for beginners and first-timers and they will equally bless you with that amazing effect on the body:

1. 10 to 1 Countdown Workout-of-the-Day (WOD)

In this routine, all you have to do is perform 10 kettlebell swings at a moderate weight and 10 dumbbell thrusters, and then do 9 of kettlebell and 9 of dumbbell thrusters, and then 8 of each, and so on and so forth until you are down to 1 of each.

For the dumbbell thrusters, do it by holding a light dumbbell with both hands in front of your chest and squat at the number of times specified with the dumbbell still in place and stand with the dumbbell raised over your head.

2. 8-minute Burpee Routine

Burpee Routine

source: indoindians.com

Burpees are ridiculously simple to execute but this full-body exercise will surely keep your heart pumping for more. To do it, start by getting in a squat position with your hands leaning against the ground. Then, kick your feet back to achieve that push-up or planking position. Then, return to the squat position as soon as you achieved the previous step, and then jump as high as possible from squatting. Do it as many times in 8 minutes to condition your body for a more intense workout.

3. Burpee Box Jumps

If you find the standard burpee routine easy and you think you can perform a more advanced version of it, try this burpee box jumps routine instead for 8 minutes. This includes 8 burpee box jumps (standard burpee plus a jump up on a box and down from it) and 16 kettlebell swings.

4. Body Weight Workout-of-the-Day

source: instagram

For this routine, all you need to perform are three to 10 rounds of the following with as much intensity: air squats, sit-ups, push-ups, ring rows, and burpees. This routine that improves one’s strength, flexibility, and fitness is called body weight because it uses the weight of the body to resist all the bending, jumping, pushing, and swinging.

5. Dumbbells and Jump Ropes

Do this routine by doing dumbbells, weighted sit-ups, weighted lunges, and dumbbell thrusters for three minutes each and gap it with 1-minute rest in between.

6. Jumps and Lunges

Jumps and Lunges

source: nakedlydressed.blogspot.com

For this routine, all you have to do is perform 5 rounds of 30 lunges with a moderate-weight barbell (15 lunges each leg), and 60 jumps with a jump rope.

7. Push, Pull, Run

For this routine, perform 5 repeats of 10 push-ups and 10 pull-ups and end it with a half-mile run.

8. Push Ups and Burpees


source: kaylaitsines.com

For this routine, all you need to do are 5 sets of pushups and burpees and jog high in place for one minute.

9. 21, 15, and 9

The counting of this routine is almost the same as the 10 to 1 countdown but here, you use the 21-15-9 rep scheme. You can start by doing 21 deadlifts and 21 burpees, then decelerate to 15 of each, then end the routine by doing 9 deadlifts and 9 burpees.

10. 10 for 10

This routine is so simple to learn. All you need to do is set your timer for 10 minutes and within that period, perform this sequence of workouts as many as possible: 10 kettlebell swings, 10 box jumps, 10 ring dips. Box jumps means you jump up onto a tall box or step that is 12 to 20 inches high or far.

11. Squat Routine


source: life.spartan.com

For a toner butt and stronger pair of legs, do this squat routine by squatting with a barbell for two minutes or as long as you can and follow it with 3 rounds of 10 burpees, 15 sit-ups, and 20 air squats.

12. Squats, Pull-ups, Presses, and a Run

To do this, just perform three rounds of 12 front squats with a barbell, 10 pull-ups, and 8 push presses as fast as possible. And then once you have completed the three rounds, finish the routine up by running a quarter-mile distance or you can start it the other way around by doing a running sandwich…

13. The Running Sandwich

Running Sandwich starts and ends with a quarter-mile run. The routine in between consists of 40 air squats, 30 sit-ups, 20 burpees, and 10 pull-ups.

14. Tabata Push-Ups and Lunges


source: snoridgecrossfit.com

In this routine, all you have to do are push-ups and lunges on a “Tabata” rep scheme which means you move for 20 seconds, and rest for 10 seconds. Do it by performing the push-up for 20 seconds, resting for 10 seconds, then do the lunges for 20 seconds, rest for 10 seconds, and so on. Do not forget to alternate the two each round.

15. Rope, Sumos, and Wall Balls

Last for the beginner’s list is this routine which consists of 75 to 100 turns of jump rope at the start and end of the routine, and a 10-to-1 countdown set of wall balls and sumo deadlift high pulls in between.

You need not to do all of these to start your CrossFit journey, you. Just choose the routines you think are doable and comfortable for you. If you are committed to it, you’ll reap the rewards in no time, e.g. weight loss, improved health, confidence, and self-esteem, newly gained friends, and more.

You may also like

Leave a Comment