Free 5-Day Beginner CrossFit Workout Plan for Strength and Conditioning
5-Day Beginner Workout CrossFit Plan
Embarking on a fitness journey is exciting, and for beginners entering the world of CrossFit, it's crucial to start with a well-structured plan. Our free 5-day beginner CrossFit workout is designed to introduce novices to a variety of exercises, from full-body strength and cardio to core and skill work. The program prioritises a gradual build-up, ensuring a positive and effective start to your CrossFit experience. Remember, safety is key – adjust weights, listen to your body, and consider professional guidance for a journey that empowers and transforms.
CrossFit Workout Day 1: Full-Body Strength and Conditioning
Warm-up: 5-10 minutes of dynamic stretches and light cardio.
Strength:
Back Squats - 3 sets of 8 reps. Rest 2-3 minutes between sets.
Conditioning:
AMRAP (As Many Rounds As Possible) in 10 minutes:
10 kettlebell swings
10 push-ups
10 box jumps
Cool-down: 5-10 minutes of static stretching.
CrossFit Workout Day 2: Cardio and Core
Warm-up: 5-10 minutes of dynamic stretches and light cardio.
Cardio:
20 minutes of steady-state cardio (running, rowing, or cycling).
Core:
3 rounds for time:
15 sit-ups
20 Russian twists
10 leg raises
Cool-down: 5-10 minutes of static stretching.
CrossFit Workout Day 3: Upper Body Strength and Skill Work
Warm-up: 5-10 minutes of dynamic stretches and light cardio.
Strength:
Bench Press - 3 sets of 8 reps. Rest 2-3 minutes between sets.
Skill Work:
Handstand Progressions - Spend 10-15 minutes practicing handstand holds against a wall or working on handstand push-up progressions.
Conditioning:
4 rounds for time:
10 dumbbell shoulder presses
15 bent-over rows
20 burpees
Cool-down: 5-10 minutes of static stretching.
CrossFit Workout Day 4: Active Recovery and Mobility
Warm-up: 5-10 minutes of dynamic stretches and light cardio.
Active Recovery:
Choose a low-intensity activity such as yoga, swimming, or hiking for 30-45 minutes to promote active recovery and mobility.
Mobility:
Spend 10-15 minutes focusing on mobility exercises for tight areas (hips, shoulders, ankles, etc.).
Cool-down: 5-10 minutes of static stretching.
CrossFit Workout Day 5: Functional Fitness Circuit
Warm-up: 5-10 minutes of dynamic stretches and light cardio.
Circuit:
Perform each exercise for 1 minute, with 15 seconds of rest between exercises.
Complete 3 rounds:
Box jumps Kettlebell swings
Push-ups
Air squats
Plank
Jumping lunges
Cool-down: 5-10 minutes of static stretching.
Remember, it's important to listen to your body and adjust the intensity and weights according to your fitness level. If you're new to CrossFit or any exercise program, consider consulting with a fitness professional to ensure proper form and technique.
The information provided is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. V3 Apparel does not provide medical advice, diagnosis, or treatment, and should not be liable for any damages or losses resulting from the use of the information provided. The use of any information provided is solely at your own risk.
