Top four beginner CrossFit workouts to kick off the New Year

Any gym owner will tell you January is the most profitable month. That’s because many people are motivated to improve their health and get back to the gym in the New Year. If you made a resolution to eat better or exercise more, starting a CrossFit regimen is a great way to get back on the fitness wagon.

If you’re trying CrossFit for the first time, consider completing one or more of these beginner CrossFit WODs. Getting started may seem intimidating, but workouts like these are a fun and effective way to learn what it’s about.

1. 21-15-9

The 21-15-9 WOD consists of two exercises done consecutively, starting with deadlifts before moving on to burpees. Complete 21 reps of each the first time through. You’ll do 15 reps in the second round and nine in the third.  

If you’re deadlifting for the first time, your CrossFit coach should work with you to find a weight that’s safe but challenging. This will depend on your size, ability and experience. You can always adjust the next time around if the exercise is too challenging or too easy.

2. Countdowns

This type of workout is a similar concept. During countdowns, You’ll do ten reps of two exercises, followed by nine reps, then eight and so on until you’ve completed one rep of each at the end. Two exercises that work well with this are dumbbell thrusters — which involve holding weights for a squat then standing up and raising the weights overhead —  and kettlebell swings.

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3. Squat routine

Start with a squat. Hold the down position for two minutes. If that’s too difficult, go as long as you can and try to work up to two minutes over time. Afterwards, do three rounds of ten burpees, 15 sit ups and 20 air squats. Your legs will burn, but it gets easier over time.

4. 10 for 10

The idea here is to complete as many rounds of a given exercise as you can in ten minutes. Here’s one of our favorites:

Start with ten kettlebell swings, ten box jumps and ten ring dips. Go through that routine as many times as you can before time runs out. See how far you can get, and make sure you log your results! With practice, you should see an improvement in how many rounds can complete.

Happy CrossFitting!

Here at Wodify, we know starting a new workout regimen is hard —  especially after the holidays. Workouts that allow for some adaptation and variation is a great way to start CrossFit for beginners, but the bottom line is that you’ll benefit from any physical activity. We wish everyone the best of luck with their New Year’s resolutions and the workouts that come with them!

Ready to put what you’ve learned into practice?
Download a free PDF handbook with many of NCFIT’s gym management procedures and philosophies that you can implement in your gym today.
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