If you’re new to CrossFit, try these five beginner-friendly workouts: the Modified “Cindy” for mastering bodyweight exercises, the Scaled “Bear Complex” for learning how to lift properly, the “No-Equipment” circuits for working out at home, the “EMOM” sessions for developing movement patterns, and the Low-Impact “AMRAP” workouts for improving your heart health.
Each program puts form ahead of intensity and lets you adjust the level of difficulty to fit your current fitness level. The following workouts are the best way to start your CrossFit journey.
Modified “Cindy”: Beginner’s First Benchmark Challenge
The Modified “Cindy” workout is great for people who are new to CrossFit because it focuses on three basic motions. You do five pull-ups, 10 push-ups, and 15 air squats in as many rounds as you can (AMRAP) in 10 minutes. This workout is great for beginners.
The modified “Cindy” workout is easy to do since it focuses on bodyweight exercises that help you learn the right way to do them before you add weights. You may simply make workouts harder by utilizing resistance bands for pull-ups, doing push-ups from your knees, or lowering the number of reps.
This workout is a great way to keep track of your CrossFit development over time. As you get better, slowly cut back on the changes while keeping flawless form before trying the normal version.
The Scaled “Bear Complex” for Making Your Foundation Stronger
Many seasoned CrossFitters are scared of the conventional Bear Complex, but the scaled version is a great method for novices to build functional strength and learn how to move. This modified complex keeps the flow of motions while using lighter weights (start with simply a PVC pipe or an empty bar).
Start with a good warm-up that focuses on moving your shoulders and hips. The scaled complex consists of five movements done in a row: the deadlift, the clean, the front squat, the push press, and the back squat. Do 1 to 3 rounds of 3 to 5 reps, with a break in between rounds.
These scaled-down versions of exercises help you get stronger without putting too much stress on your nervous system. To avoid getting hurt, always put technique before weight. Finish with some stretches that focus on your shoulders, back, and legs to cool down.
CrossFit Basics for Working Out at Home Without Equipment
Not everyone has access to barbells and other equipment, but it doesn’t mean you can’t get a good CrossFit workout. Bodyweight circuits are the most important part of no-equipment CrossFit. They give you great functional fitness benefits while keeping you safe as you work out.
This AMRAP is easy for beginners: In 12 minutes, do as many rounds as you can of 10 air squats, eight push-ups (on your knees if you need to), six sit-ups, and four burpees. Keep your form right during each exercise.
Instead of rushing through bad reps, change the number of reps or use softer variants when scaling exercises. As you get stronger, work out for longer before making it harder. Keep in mind that learning the right way to move today will help you with CrossFit for years to come.
Mastering Movement Patterns With “Emom” Workouts
EMOM (Every Minute On the Minute) exercises are a great way for beginners to learn basic CrossFit movements without feeling too stressed. These organized breaks give you time to practice and recuperate, which makes them great for improving your technique.
Start with a 10-minute EMOM that only includes two motions, like air squats and push-ups, with 5–8 reps every minute. As your fitness level rises, slowly add more reps or more difficult movements. You may easily change the number of reps or make other changes to EMOMs dependent on how flexible and mobile you are.
The great thing about EMOM workouts is that they have a set pattern that helps you keep your form while increasing strength. Use the last few seconds of each minute to do some brief mobility training to make sure you’re in the right position before the next round starts.
Low-Impact “AMRAP” Sessions for Building Heart Health
High-intensity workouts are a big part of CrossFit, but low-impact AMRAP (As Many Rounds As Possible) sessions are a great way for newcomers to get used to aerobic fitness without putting too much stress on their joints. These timed workouts test your ability to go as many rounds as possible while keeping good form.
Try a 10-minute AMRAP that combines rowing intervals with easy bodyweight circuits for good metabolic conditioning. Begin with a 250-meter row, 10 air squats, and, if necessary, five push-ups from your knees. Instead of running fast, work on your endurance by keeping a steady pace.
Keep in mind that scaling workouts is important. Change the movements to fit your level of fitness. If you can’t row, you can march in place or do step-ups instead. As you get stronger, slowly add time to your workouts before adding weight or making them harder.