CrossFit Beginner's Workout Plan

In this 7-day beginner’s workout plan, we’ll take you through a week of foundational movements to kickstart your CrossFit experience.

Day 1: Foundations of CrossFit

1. Warm-up (5-10 minutes): Jumping jacks, air squats, and dynamic stretches.
2. Workout: a. Front Squats: 3 sets of 10 reps b. Push-ups: 3 sets of 15 reps c. Box Jumps: 3 sets of 10 reps d. Plank: 3 sets, hold for 30 seconds each

Day 2: Cardio and Core

1. Warm-up: Rowing machine (500 meters) and dynamic stretching.
2. Workout: a. Running Intervals: 5 rounds of 1 minute running, 1 minute rest b. Sit-ups: 3 sets of 20 reps c. Kettlebell Swings: 3 sets of 15 reps d. Russian Twists: 3 sets of 20 reps (10 each side)

Day 3: Olympic Lifting Basics

1. Warm-up: Jump rope and dynamic stretches.
2. Workout: a. Deadlifts: 4 sets of 8 reps b. Power Cleans: 3 sets of 10 reps c. Shoulder Press: 3 sets of 12 reps d. Burpees: 3 sets of 15 reps

Day 4: Active Recovery

1. Light Jog: 20-30 minutes
2. Mobility Exercises: Yoga poses, foam rolling, and stretching.

Day 5: Endurance and Agility

1. Warm-up: High knees, butt kicks, and dynamic stretches.
2. Workout: a. Rowing Intervals: 4 rounds of 500 meters, 1 minute rest b. Box Jumps: 3 sets of 12 reps c. Lunges: 3 sets of 15 reps each leg d. Plank to Push-up: 3 sets of 12 reps

Day 6: Full Body Blast

1. Warm-up: Jump rope and dynamic stretching.
2. Workout: a. Thrusters: 4 sets of 10 reps b. Pull-ups or Assisted Pull-ups: 3 sets of 8 reps c. Wall Balls: 3 sets of 15 reps d. Bicycle Crunches: 3 sets of 20 reps

Day 7: Challenge Yourself

1. Warm-up: Rowing machine (500 meters) and dynamic stretching.
2. Workout: a. AMRAP (As Many Rounds As Possible) in 15 minutes:
   • 10 Air Squats
   • 8 Push-ups
   • 6 Box Jumps
   • 4 Burpees

This 7-day CrossFit beginner’s workout plan provides a solid foundation for your fitness journey. Remember to prioritize proper form over heavy weights and listen to your body. As you progress, you can gradually increase the intensity and complexity of the exercises. Stay consistent, stay motivated, and enjoy the transformative journey that CrossFit has to offer!