CrossFit Beginner’s Guide

What is CrossFit

CrossFit, which is formed by the merging of many sports branches, is a form of training that is constantly changing, functional movements performed with high intensity. CrossFit is the basic strength and fitness program implemented by hundreds of distinguished and professional athletes worldwide. All CrossFit workouts are based on functional movements, and these include athletics, gymnastics, weightlifting, running, cycling, rowing, and pliometric explosive exercises that are also done on your own body weight. These exercises are the basic movements of life.

High intensity interval training (HIIT) targets short and intensive physical exercises paired with short rest intervals. Pulse-increasing exercises, the concept of metabolic training, are compound exercises that aim to increase metabolic rate with less rest time between exercises to maximize calorie burning during and after training. The content of metabolic training consists of super sets, giant sets, quickness-agility, low rest time and compound movements. The goal of metabolic training is to build muscle, burn fat, and improve overall physical fitness.

CrossFit Beginner’s Guide

Benefits of CrossFit

  • Cardiovascular endurance
  • Eyebrow Development
  • Overall durability
  • Power
  • Agility, Balance and Flexibility
  • Physical strength and Body Strength
  • speed
  • Coordination
  • Motility
  • Calorie burning

Is CrossFit OK for beginners?

While movements such as sitting, crouching and jumping seem easy, everything may not be as simple as it seems. CrossFit workouts reach the peak of the fitness level with the combination of functional movements that push the limits of the athlete. Do not be fooled by the fact that some movements seem simple, crossfit is a training method that requires real fitness. When applying explosive movements, you should pay attention to controlled breathing. If you consume your energy in an instant, you can spend bad time in the middle of training. If you want to start a new beginning, you can choose the appropriate level wods and apply them.

CrossFit Beginner’s Guide

How is CrossFit Made?

Crossfit is made by determining the training styles given below. After choosing your Wod program, which means daily exercise, you can practice the exercises. Daily workouts in CrossFit lounges are determined by coaches, and each day’s training can be different. If you are just starting out and do not have a coach, you can apply a suitable work for yourself with the programs given on our site.

CrossFit Training Styles

For time

Race against time (For time); It aims to complete the given CrossFit training plan within the specified time. It is considered successful when you finish your training plan as soon as possible while competing with yourself or someone else. Ex. Completing 20 push-ups and 10 pull-ups in 1 minute

Sample Training For time Program

Wod Bert (Rookie)

20 burpees40 walking lunges40 walking lunges
200-m running200-m running200-m running
30 knee push-ups30 squats30 knee push-ups
200-m running200-m running200m running + 20 burpees
CrossFit Beginner’s Guide


It is aimed to repeat the plan given in this training in the maximum number of times. Ex. A 5-minute plan, 10 pull-ups, 20 push-ups, and 30 sit-ups aim at the maximum number of laps in 5 minutes

Sample Training Amrap Program

A great starting workout, Cindy targets the most workout repetitions you can do in 20 minutes.

Wod Cindy

5 Pull-ups
10 push-ups
15 Squats


In this training style, the target given at the beginning of every minute is made and the remaining time is rest. If you complete the exercise in less than 1 minute, you can rest for the remaining time. If you finish the exercise in 30 seconds, you will rest for 30 seconds. If you finish in 50 seconds, you deserve to rest for 10 seconds.

EMOM programs are also a great form of metabolic conditioning that trains your body to use oxygen efficiently and speed up metabolism.

Sample Training Emom Program

10 Min. Emom Wod

1. Min.15 V-Ups
2. Min.7 Burpee Pull Ups
3. Min.15 cal Assault Bike
4. Min.14 Dumbbell Snatches 50 lbs


It is the completion of multiple exercise movements one after the other, without any gaps in between. This set is applied only once.

Sample Training Chipper Program


  • 50 Russian Twists
  • 40 Jumping lunges
  • 30 KB swings
  • 20 Press ups
  • 10 lateral jump burpees


It is a working style with 10 seconds rest intervals after performing maximum movements and performing movements within 20 seconds. Tabata is a form of high-intensity interval training (HIIT) that has been proven to quickly burn excess calories.

Sample Training Tabata Program

Do as many repetitions as possible within 20 seconds. immediately after, rest for 10 seconds. repeat the movement 8 times. Rest for a minute and move on to the next move.

20 min Tabata Wod

  1. High Knees
  2. Skaters
  3. Knee Tuck To Pushup
  4. Mountain Climbers
  5. Squat Jump

CrossFit Dictionary

  • Timecap: It means completing the given Mission on time.
  • WOD: Exercise of the day
  • Rep: again
  • 1RM: 1 rep maximum – One maximum repetition
  • BW: Body Weight – Exercise with body weight
  • PR: Personal Record – Personal record
  • AFAP: As Fast as Possible – Finish as fast as possible.
  • SNATCH: Snatch is the movement of taking the Olympic weight off the ground and lifting it on your head. Your arms should be straight.
  • BOX: The term used for Crossfit salons.
  • ON 45 SEC: You have 45 seconds to complete a new set and rest between sets.
  • TT (TIME TRIAL): It is the crossfit term used in races for time or distance.

CrossFit Exercises


Dumbbell Deadlift
Sumo Deadlift
Romanian Deadlift
Single Leg Deadlift
Trap Bar Deadlift
Snatch Grip Deadlift


Wall Squat
Prisoner Squat
Back Squat
Tabata Squat
Power Squat
Front Squat
Reverse Hack Squat
Barbell Hack Squat
Low and High Bar Squat
Half Squat
Lateral Squat


Bench Press
Squat Press
Leg Press
Military Press
Push Press

Olympic Movements

Power Cleans
Hang Squat Cleans
Squat Cleans

Hang Snatch
Squat Snatch

Clean and Jerk

Kettlebell Exercises

Turkish Getup
Kettlebell Clean & Jerk
Kettlebell Swing
Strict Press
Kettlebell Snatch



Body Weight Exercises

Air Squat
Assisted Pull-up
Back extension
Bar Muscle up
Box jump
Broad jump
Burpee – Bar muscle-up
Burpee – Muscle-up
Burpee – Box jump
Burpee – Chest-to-bar Pull-up – Push-up
Burpee – Chest-to-bar Pull-up – Ring dip
Burpee – Chest-to-bar Pull-up – Static dip
Burpee – Lateral Jump
Burpee – Pull-up – Push-up
Burpee – Pull-up – Ring dip
Burpee – Pull-up – Static dip
Burpee – Ring row
Burpee – Ring row – Push-up
Burpee – Ring row – Static dip
Burpee – Toes-to-bar
Burpee Pull-up
Chest-to-bar pull-up
Deficit push-up
GHD sit-up
GHD Wall ball (5kgs/11lbs medball)
Handstand push-up
Hanging hip touches
Hanging ring extension
Hip extension
Hip-Back extension
Inverted Burpee
Jumping jack
Jumping Pull-up
Knees to elbows
Ladies’ push-up
Lunge Lying leg raises
Muscle up
Pistol Pistol progression
Pull-up Push-up
Ring dip
Ring L-sit
Ring pull-up
Ring row
Ring Tuck hold (L-sit progression)
Rope climb
Sit-up Wall ball (5kgs/11lbs medball)
Stair step ascent
Stair step descent
Static bar L-sit
Static bar Tuck hold (L-sit progression)
Static Dip
Static hang
Strict pull-up
Strict Ring pull-up
Tuck jump
Walking Lunge
Wall climb.

One thought on “CrossFit Beginner’s Guide

  • October 30, 2020 at 12:45 am

    Crossfit is quite difficult for beginners. That’s why you need to practice a little first.


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