5 Beginner CrossFit Workouts to Build Confidence

Whether you’re brand new to CrossFit or getting back into it after a long break, it can be a little intimidating. Just with the intensity that you expect CrossFit workouts to be, it’s good to go into your first class with some confidence and optimism.

These 5 workouts are a great way to try out a CrossFit style workout or format and have an idea of what to expect.

They’re some of my favorite go-to CrossFit workouts too when I’m short on time, can’t make a class or just want to switch things up a bit.


This is also a taste of some of the CrossFit style workouts I have in my Health and Hobbies Fitness Series. So check out that bundle if you’re tired of coming up with your own workouts or are just looking for something different.

This post is all about the 5 beginner CrossFit workouts to build confidence.

The workout formats I’ll be using, and you’ll see a lot in CrossFit, are:

AMRAP (As Many Rounds As Possible or As Many Reps As Possible)

EMOM (Every Minute On The Minute)

Want help setting up a timer for these workouts? Check out:
The Best Fitness Timer: Set-Up Tips and How to Use It

Here’s a quick breakdown of what each of those mean.

AMRAP- As Many Rounds As Possible is when you’re given a workout, like one of the ones below, and reps for each exercise, and you go through the workout non-stop until the timer goes off. You also usually keep track of how many times you went through the workout and that becomes your “score”.

For example, the first workout listed is for 15 minutes. Say you got through 5 rounds plus 3 more pull ups and 2 push ups before the timer went off. Your score would be 5 + 5.

For CrossFit it’s a way to build that competition and community when you’re seeing how far everyone else got. BUT it’s also a great way to see your progress when you do the workout again.

As Many Reps As Possible doesn’t happen AS often, but it would just be similar to that and just a little more simple.

This could be similar to the bonus workout I have at the end for burpees. But this could be you have 7 minutes to get as many burpees done as possible. It’s also a super easy way to get a quick workout in and still be working hard.

So not as popular, but a great burner option or “I only have 5 minutes and enough space for push ups”, see how many you can get done in that time.

Want more workouts like this? Check out my Health and Hobbies Fitness Series with 20+ CrossFit style workouts, as well as 3 more eBooks of training ideas and plans!

EMOM- Every Minute On The Minute is one of my favorites because it “usually” involves rest. YES!

You’re given say 3 exercises and either have to see how many reps or if you’re on a machine how many calories you can get in a minute before moving onto the next exercise. OR you could be given a number of reps to get done in that minute and any time you have left is rest.

As I would say before every 100 meter dash in high school, “the faster you run, the sooner you’re done”. So for reps in an EMOM, the faster you get the exercise done, the more rest you can have.

The example I have below however, is a mix of both. Sorry to both of us!

So a 15 minute EMOM with 3 exercises would equal 5 rounds. Max calories on an echo bike is just biking for the first minute and seeing how many calories you can accumulate in that time. If you’re competitive, you’re working as hard as you can to get as many calories. If you’re just happy to be there, enjoy your ride!

The wall balls are for a rep scheme= 12. So this one is an example of how quickly you can get through the 12 reps so you can rest the rest of the minute.

And then finally with the plank hold, if you can’t do a full minute plank hold, you’re just going to see how long you can hold it in that minute. So this is a mix of both in a way. So similar to say a max handstand walk for an EMOM, it could just be practice to see how far you can get.

Also, don't worry too much about getting the timing right if this is confusing.

It can take time, and maybe even taking your first class, to fully understand how to make this work, pace yourself and feel confident in what you're doing.

Another easy way to look at your workout is doing something for time, or more plainly, picking some exercises, how many times you want to do them, and then not stopping (or at least not stopping for long) until you've completed the workout.

All of that to say, these are 5 CrossFit styler workouts for beginners or those coming back to CrossFit to test out before your first class!

Again, this is just to give you a taste and idea of what you could expect to see in a CrossFit class. Not that they will all be like this, but it will help you have a better understanding of what to expect.

This post is all about the 5 beginner CrossFit workouts to build confidence.

As a former CrossFitter that still incorporates those style workouts in, I still question if I would be able to just drop into a class and keep up.

So as a little confidence reminder as a beginner in CrossFit or someone getting back into it (ME), no one cares. You’re there to workout and have a good time with the coach and other people in the class.
You aren’t looking to break records, be the first to finish or even prove something.

The best way to go to your first CrossFit class is to take it like any other workout.

Do the best you can and enjoy the journey.

A good coach and community will make that possible. So if the first gym, or box as they call it, doesn’t work out or feel right, don’t let that be the end of your CrossFit journey.

You could try a different time or coach, or if you’re in a city with more than one CrossFit gym, try out another one.

No matter what style training you’re doing, whether group fitness or solo in the gym, don’t just accept one location as the only option if you DO have options. If it’s important to you, it’s worth investing the time to find the best one for you.

At one point in time, I would drive 45 minutes, 2 towns over, to go to the CrossFit gym I really liked when both towns I went through had gyms of their own.

SHARE

Created with © systeme.io