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Top 3 Beginner Friendly CrossFit Workout
Build strength and mental toughness
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For anyone that’s new to CrossFit, it's essential to start with workouts that emphasize proper form, technique, and gradually increasing intensity. CrossFit WODs are great for people that like to challenge themselves, but if your first ever experience takes you too far beyond your limits then you may end up doing more harm than good.
Luckily, there are some fantastic beginner friendly CrossFit workouts which help introduce the important movements at a pace that’s a lot more manageable. Check them out below!
3 CrossFit workouts for beginners
#1 – Cindy
20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups (or scaled-down versions like ring rows or jumping pull-ups)
- 10 push-ups ( or scaled-down versions like knee push ups, or box push ups)
- 15 air squats
Cindy is a simple yet effective bodyweight workout that focuses on fundamental movements. It allows beginners to work on upper body pulling, pushing, and lower body strength while also improving cardiovascular endurance.
#2 – Nicole
20-minute AMRAP of:
- 400m run
- Max pull ups unbroken (or scaled-down versions like ring rows or jumping pull-ups)
Nicole is a simple and challenging workout that tests both endurance and upper body strength. It’s one of CrossFit’s benchmark workouts which you can use to track your improvement over time.
#3 – Baseline
For time (complete in the fastest time possible):
- 500-meter row
- 40 air squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups (or scaled variation)
Baseline is an introductory workout designed to establish a baseline level of fitness. It incorporates various movements commonly found in CrossFit workouts and allows beginners to gauge their progress over time.
Try ‘Scaled’ or ‘Foundation’ level CrossFit workouts.
You don’t have to do the workouts exactly as they are written. One of the great things about CrossFit is that it’s designed so that anyone can take part – regardless of your fitness level or previous experience!
There are two different levels designed to make CrossFit workouts more manageable for beginners:
- Scaled: designed for people who have some experience with CrossFit
- Foundation: designed for people who have who are new to CrossFit
You can learn more about scaled and foundation CrossFit workouts in this article.
Final thoughts
These beginner-friendly workouts prioritize simplicity, proper technique, and scalability, making them accessible to individuals of all fitness levels who are just starting their CrossFit journey. It's important for beginners to focus on mastering the basics before progressing to more advanced workouts.
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
For anyone that’s new to CrossFit, it's essential to start with workouts that emphasize proper form, technique, and gradually increasing intensity. CrossFit WODs are great for people that like to challenge themselves, but if your first ever experience takes you too far beyond your limits then you may end up doing more harm than good.
Luckily, there are some fantastic beginner friendly CrossFit workouts which help introduce the important movements at a pace that’s a lot more manageable. Check them out below!
3 CrossFit workouts for beginners
#1 – Cindy
20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups (or scaled-down versions like ring rows or jumping pull-ups)
- 10 push-ups ( or scaled-down versions like knee push ups, or box push ups)
- 15 air squats
Cindy is a simple yet effective bodyweight workout that focuses on fundamental movements. It allows beginners to work on upper body pulling, pushing, and lower body strength while also improving cardiovascular endurance.
#2 – Nicole
20-minute AMRAP of:
- 400m run
- Max pull ups unbroken (or scaled-down versions like ring rows or jumping pull-ups)
Nicole is a simple and challenging workout that tests both endurance and upper body strength. It’s one of CrossFit’s benchmark workouts which you can use to track your improvement over time.
#3 – Baseline
For time (complete in the fastest time possible):
- 500-meter row
- 40 air squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups (or scaled variation)
Baseline is an introductory workout designed to establish a baseline level of fitness. It incorporates various movements commonly found in CrossFit workouts and allows beginners to gauge their progress over time.
Try ‘Scaled’ or ‘Foundation’ level CrossFit workouts.
You don’t have to do the workouts exactly as they are written. One of the great things about CrossFit is that it’s designed so that anyone can take part – regardless of your fitness level or previous experience!
There are two different levels designed to make CrossFit workouts more manageable for beginners:
- Scaled: designed for people who have some experience with CrossFit
- Foundation: designed for people who have who are new to CrossFit
You can learn more about scaled and foundation CrossFit workouts in this article.
Final thoughts
These beginner-friendly workouts prioritize simplicity, proper technique, and scalability, making them accessible to individuals of all fitness levels who are just starting their CrossFit journey. It's important for beginners to focus on mastering the basics before progressing to more advanced workouts.
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
For anyone that’s new to CrossFit, it's essential to start with workouts that emphasize proper form, technique, and gradually increasing intensity. CrossFit WODs are great for people that like to challenge themselves, but if your first ever experience takes you too far beyond your limits then you may end up doing more harm than good.
Luckily, there are some fantastic beginner friendly CrossFit workouts which help introduce the important movements at a pace that’s a lot more manageable. Check them out below!
3 CrossFit workouts for beginners
#1 – Cindy
20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups (or scaled-down versions like ring rows or jumping pull-ups)
- 10 push-ups ( or scaled-down versions like knee push ups, or box push ups)
- 15 air squats
Cindy is a simple yet effective bodyweight workout that focuses on fundamental movements. It allows beginners to work on upper body pulling, pushing, and lower body strength while also improving cardiovascular endurance.
#2 – Nicole
20-minute AMRAP of:
- 400m run
- Max pull ups unbroken (or scaled-down versions like ring rows or jumping pull-ups)
Nicole is a simple and challenging workout that tests both endurance and upper body strength. It’s one of CrossFit’s benchmark workouts which you can use to track your improvement over time.
#3 – Baseline
For time (complete in the fastest time possible):
- 500-meter row
- 40 air squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups (or scaled variation)
Baseline is an introductory workout designed to establish a baseline level of fitness. It incorporates various movements commonly found in CrossFit workouts and allows beginners to gauge their progress over time.
Try ‘Scaled’ or ‘Foundation’ level CrossFit workouts.
You don’t have to do the workouts exactly as they are written. One of the great things about CrossFit is that it’s designed so that anyone can take part – regardless of your fitness level or previous experience!
There are two different levels designed to make CrossFit workouts more manageable for beginners:
- Scaled: designed for people who have some experience with CrossFit
- Foundation: designed for people who have who are new to CrossFit
You can learn more about scaled and foundation CrossFit workouts in this article.
Final thoughts
These beginner-friendly workouts prioritize simplicity, proper technique, and scalability, making them accessible to individuals of all fitness levels who are just starting their CrossFit journey. It's important for beginners to focus on mastering the basics before progressing to more advanced workouts.
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
For anyone that’s new to CrossFit, it's essential to start with workouts that emphasize proper form, technique, and gradually increasing intensity. CrossFit WODs are great for people that like to challenge themselves, but if your first ever experience takes you too far beyond your limits then you may end up doing more harm than good.
Luckily, there are some fantastic beginner friendly CrossFit workouts which help introduce the important movements at a pace that’s a lot more manageable. Check them out below!
3 CrossFit workouts for beginners
#1 – Cindy
20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups (or scaled-down versions like ring rows or jumping pull-ups)
- 10 push-ups ( or scaled-down versions like knee push ups, or box push ups)
- 15 air squats
Cindy is a simple yet effective bodyweight workout that focuses on fundamental movements. It allows beginners to work on upper body pulling, pushing, and lower body strength while also improving cardiovascular endurance.
#2 – Nicole
20-minute AMRAP of:
- 400m run
- Max pull ups unbroken (or scaled-down versions like ring rows or jumping pull-ups)
Nicole is a simple and challenging workout that tests both endurance and upper body strength. It’s one of CrossFit’s benchmark workouts which you can use to track your improvement over time.
#3 – Baseline
For time (complete in the fastest time possible):
- 500-meter row
- 40 air squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups (or scaled variation)
Baseline is an introductory workout designed to establish a baseline level of fitness. It incorporates various movements commonly found in CrossFit workouts and allows beginners to gauge their progress over time.
Try ‘Scaled’ or ‘Foundation’ level CrossFit workouts.
You don’t have to do the workouts exactly as they are written. One of the great things about CrossFit is that it’s designed so that anyone can take part – regardless of your fitness level or previous experience!
There are two different levels designed to make CrossFit workouts more manageable for beginners:
- Scaled: designed for people who have some experience with CrossFit
- Foundation: designed for people who have who are new to CrossFit
You can learn more about scaled and foundation CrossFit workouts in this article.
Final thoughts
These beginner-friendly workouts prioritize simplicity, proper technique, and scalability, making them accessible to individuals of all fitness levels who are just starting their CrossFit journey. It's important for beginners to focus on mastering the basics before progressing to more advanced workouts.
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
For anyone that’s new to CrossFit, it's essential to start with workouts that emphasize proper form, technique, and gradually increasing intensity. CrossFit WODs are great for people that like to challenge themselves, but if your first ever experience takes you too far beyond your limits then you may end up doing more harm than good.
Luckily, there are some fantastic beginner friendly CrossFit workouts which help introduce the important movements at a pace that’s a lot more manageable. Check them out below!
3 CrossFit workouts for beginners
#1 – Cindy
20-minute AMRAP (as many rounds as possible) of:
- 5 pull-ups (or scaled-down versions like ring rows or jumping pull-ups)
- 10 push-ups ( or scaled-down versions like knee push ups, or box push ups)
- 15 air squats
Cindy is a simple yet effective bodyweight workout that focuses on fundamental movements. It allows beginners to work on upper body pulling, pushing, and lower body strength while also improving cardiovascular endurance.
#2 – Nicole
20-minute AMRAP of:
- 400m run
- Max pull ups unbroken (or scaled-down versions like ring rows or jumping pull-ups)
Nicole is a simple and challenging workout that tests both endurance and upper body strength. It’s one of CrossFit’s benchmark workouts which you can use to track your improvement over time.
#3 – Baseline
For time (complete in the fastest time possible):
- 500-meter row
- 40 air squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups (or scaled variation)
Baseline is an introductory workout designed to establish a baseline level of fitness. It incorporates various movements commonly found in CrossFit workouts and allows beginners to gauge their progress over time.
Try ‘Scaled’ or ‘Foundation’ level CrossFit workouts.
You don’t have to do the workouts exactly as they are written. One of the great things about CrossFit is that it’s designed so that anyone can take part – regardless of your fitness level or previous experience!
There are two different levels designed to make CrossFit workouts more manageable for beginners:
- Scaled: designed for people who have some experience with CrossFit
- Foundation: designed for people who have who are new to CrossFit
You can learn more about scaled and foundation CrossFit workouts in this article.
Final thoughts
These beginner-friendly workouts prioritize simplicity, proper technique, and scalability, making them accessible to individuals of all fitness levels who are just starting their CrossFit journey. It's important for beginners to focus on mastering the basics before progressing to more advanced workouts.
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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