TL;DR:<\/strong> This article covers the most important details that can help anyone who’s new to CrossFit. We give examples of WODs that range from beginner-friendly to more advanced challenges. We also share tips on how to protect yourself whilst doing CrossFit.<\/p>\n\n\n\n CrossFit is a training philosophy that can be adapted to anybody<\/strong>. It\u2019s all about challenging yourself and having fun at the same time. Your physical fitness, age or previous experience doesn\u2019t matter. Yes, even if you\u2019re not fit you can do CrossFit! You can start where you left off with your previous fitness regime, or start from scratch.<\/strong><\/p>\n\n\n\n CrossFit is NOT a program that includes different exercises for different levels of fitness. Instead, you take the daily workout and scale it to your own form<\/strong>. If it says 40 reps and you can do only 10, this is no problem. Same with weights and seconds! With time and dedication, you\u2019ll be able to do the WODs just as prescribed.<\/p>\n\n\n\n Another important aspect is the supportive and inclusive community<\/strong> \u2013 people doing CrossFit just help one another! Often the gyms are full of friends rather than strangers working out at the same place.<\/p>\n\n\n\n Obviously, find a gym. Or as it is called in CrossFit speak \u2013 a \u201cbox<\/a>\u201d. Ask your friends for a recommendation and don\u2019t hesitate to go and just watch other people workout. This will help you understand what\u2019s going on there and become aware of the community.<\/p>\n\n\n\n During your first visit, you will inevitably notice a few key differences between a regular gym and a box. There are no weight machines, ellipticals, and yoga classes. There is only one WOD written on the whiteboard<\/strong>. As you work your way through the different exercises, you will learn and master technique and increase your strength.<\/p>\n\n\n\n If you don\u2019t sacrifice technique and form to complete the tasks \u2013 not really<\/strong>. The danger stems from the fact that you have to do a certain number of reps or complete a number of endurance\/strength exercises for time. You can see where the tricky part is, right? It\u2019s always better to scale the WOD down to your current form<\/strong> and rely on a coach to point out any mistakes you might be making.<\/p>\n\n\n\n Technique is the most important thing in CrossFit. If you\u2019re new, we recommend taking a class so someone can help fix your shoulders, knees, and posture as needed. That said, here are some beginner CrossFit workouts that you can do at home: <\/p>\n\n\n\n Now that you\u2019ve warmed up with our beginner WODs, it\u2019s time to level up with these more advanced CrossFit WODs!<\/p>\n\n\n\n This WOD is going to make your legs BURN! This is all about your lower body and it\u2019s time to make it work. You will need a med ball for this WOD and just enough space to walk and jump.<\/p>\n\n\n\n 5 ROUNDS for time:<\/p>\n\n\n\n This WOD will make you sweat and cry! Well, maybe not cry\u2026 you be the judge\u2026<\/p>\n\n\n\n Start off with 10 burpees, run 1 minute, stop and do 30 mountain climbers, run 1 minute, stop and do 10 burpees, and so on\u2026 for 1 mile and then end with 10 burpees!<\/p>\n\n\n\n Yet another challenging CrossFit WOD! You can workout anytime, anywhere!<\/p>\n\n\n\n 5 sets of this complex CrossFit WOD in the following order:<\/p>\n\n\n\n Note<\/strong>: Be very careful about your neck and head here. Do not perform these movements unless you\u2019ve gone through proper training on the correct form for each movement. If the weight gets too heavy, know how and when to bail.<\/p>\n\n\n\n Not all WODs are created equal. Some are downright more brutal than others! How you feel about these 5 most brutal WODs will reveal a lot about your strengths and weaknesses. Test how far you can go and find out what kind of CrossFitter you really are!<\/p>\n\n\n\n The Filthy 50, aka \u201cthe WOD that never ends\u201d. The thought of 50-anything induces a survival-like feeling that can only be brought on by long-flights, a marathon or embarking on a seemingly endless CrossFit WOD.<\/p>\n\n\n\n Hats off to you, Filthy 50 lover – endurance is your special CrossFit skill!<\/p>\n\n\n\n If the Filthy 50 is like a pace-yourself marathon, Fran is the all-out 100m sprint. Fran is among the most revered CrossFit workouts and is a benchmark WOD for a reason. Do this sequence as fast as humanly possible:<\/p>\n\n\n\n If the 21-15-9 rep scheme of Fran gets your CrossFit mojo pumping and you love thrashing through your thrusters and pull ups, then you\u2019re the hare to the Filthy 50 tortoise.<\/p>\n\n\n\n Your CrossFit superpowers are: speed and intensity. We shall call you, Mr\/s Fast-Twitch.<\/p>\n\n\n\n The Horton hero WOD requires some serious CrossFit skill. It contains nine rounds and two of the most technically challenging moves in CrossFit: muscle ups and clean and jerks.<\/p>\n\n\n\n 9x rounds, for time, with a partner:<\/p>\n\n\n\n Enjoyment of this workout is solely reserved for those CrossFitters who have put in serious box time and dedication needed to learn and master the techniques. Plus, as it\u2019s a partnered workout, there\u2019s extra CrossFit-nerd points for camaraderie, competition, and bond-building with your buddies.<\/p>\n\n\n\n Happy with a Horton announcement? Congratulations: you\u2019re a total CrossFit Geek.<\/p>\n\n\n\n There are no complex rep schemes here. King Kong is 100% all killer, no filler. Three rounds of HEAVY lifts make this a heavyweight WOD for those who love to lift \u2013 and love to lift LARGE!<\/p>\n\n\n\n 3x rounds, for time:<\/p>\n\n\n\n If King Kong doesn\u2019t kill you and if you revel in those deadlifts, your strength is, erm, strength itself!<\/p>\n\n\n\n Like the WOD\u2019s namesake, you, my friend, are an official CrossFit heavyweight beast.<\/p>\n\n\n\n MURPH is a CrossFit Hero WOD created in honor of Navy Lt. Michael P. Murphy. The Lieutenant was posthumously awarded the Medal of Honor for bravely exposing himself to direct enemy fire while calling for assistance for his team, putting his own life on the line to save that of his teammates.<\/p>\n\n\n\n The hero WOD, in his honor, was designed to put the mental toughness of every CrossFitter to the ultimate test. This is what a MURPH CrossFit challenge looks like:<\/p>\n\n\n\n Here\u2019s the kicker: ALL 5 steps need to be completed in a 20-lb weight vest or body armor!<\/p>\n\n\n\n As you can tell, this WOD really takes the biscuit when it comes to brutality (if you’re a CrossFit beginner, don’t jump into this straightaway)! If the MURPH workout challenge ranks low on your WOD-dread scale and you\u2019re not crawling back into the box on your knees after that final, painful 1-mile run, then you really are a CrossFit Machine!<\/p>\n\n\n\n There may be days when you\u2019d need to travel or work away from home and stay at a hotel. If so, that\u2019s no excuse not to do CrossFit! You can work out even when staying at a hotel.<\/p>\n\n\n\n But why bother in the first place? Well, the aim of training while staying at a hotel is mainly to maintain your fitness level and your strength. Your expectations should not be based on making a huge improvement in your performance but more on working out to keep a balance in your body\u2019s physiology and habits.<\/p>\n\n\n\n That being said, you can also do these CrossFit beginner friendly WODs at home since some of them require no equipment:<\/p>\n\n\n\n This low impact stealth WOD is perfect for getting in a sneaky workout without disturbing your hotel room neighbors.<\/p>\n\n\n\n 10 rounds for time:<\/p>\n\n\n\n Five exercises that cause zero noise. You can even do them when your partner is sleeping without causing any disturbance.<\/p>\n\n\n\n Someone who is used to exercising frequently and with equipment might find it difficult not to perform some isolation exercises. Therefore, you can find some dumbbell and barbell alternatives. You can use bottles of water instead of a dumbbell or barbell. You can also put some bottles of water inside a bag and use it as dumbbell or barbell or as an extra to your body weight.<\/p>\n\n\n\n 4x rounds for time:<\/p>\n\n\n\n The skipping rope is high on the essential holiday packing list for all dedicated CrossFitters. It\u2019s the instant cardio workout you can keep in your toiletry bag.<\/p>\n\n\n\n This benchmark WOD is perfect for holiday double-under practice:<\/p>\n\n\n\n 50\/40\/30\/20\/10 \u2013 double-unders\/sit ups.<\/p>\n\n\n\n Feeling energetic? Add a 400m run then, when you get back to the hotel, go back up the ladder: 10\/20\/30\/40\/50 \u2013 double-unders\/sit ups.<\/p>\n\n\n\n Your box at home probably doesn\u2019t have the luxury of its own swimming pool. But if your holiday box (i.e. your hotel) does, then this is the perfect chance to change the game and get in some water-based WODs.<\/p>\n\n\n\n 5x rounds for time:<\/p>\n\n\n\n The stress would be mostly on your upper body but at least your legs would be trained a bit while swimming, so you can consider this WOD as a whole-body training. If you want some more extra training for your legs, you can try to perform some jumps in the water.<\/p>\n\n\n\n It\u2019s great to run in unknown scenery. If your hotel is somewhere scenic (or even if it\u2019s not), this combination of sprint and walking will increase your heart rate and help you maintain your fitness level:<\/p>\n\n\n\n 10x rounds for time: sprint for 100 meters followed by walking for 100 meters. Following this combination 10 times, you will complete a distance of 2km.<\/p>\n\n\n\n In case your fitness level is high, you can sprint for 100 meters and walk in high volume for another 100 meters. Still easy for you? Sprint for 150 meters and then slow walk for 50 meters.<\/p>\n\n\n\n Whether you are on the go or on vacation, there\u2019s always a way to work your abs out! When you have no equipment, no problem! Concentrate on contracting your core:<\/p>\n\n\n\n Do 3 sets:<\/p>\n\n\n\n Here are 11 ways to prevent CrossFit injuries while training and avoid a painful trip to the ER:<\/p>\n\n\n\n A good coach will ask a CrossFit beginner about your goals and motivations. They\u2019ll look at your range of motions to assess your flexibility, identify any motor control issues or areas of pain, and suggest a mobility program to address any problem areas. They\u2019ll also help identify the level you can complete the exercises in the skill section and the WOD.<\/p>\n\n\n\n There should always be an emphasis on the quality of movements rather than just performing it to the max. In addition, every movement programmed must have a workable alternative to accommodate individual capabilities. WODs throughout the week need to vary the body parts focused on, as continuous workout of one body can lead to injuries.<\/p>\n\n\n\n Mobility exercises are a great way to increase your energy, help you recover faster from injuries and get an overall boost in performance via joint mobilization and stretching. Mobility exercises are often confused with warm-ups; however, the main difference is that warm-ups are not designed to help improve posture\/positions.<\/p>\n\n\n\n Your body needs the proper diet to grow strong, build muscles, and stop itself from breaking down. A good box will have someone to help you with your nutrition. Make sure you\u2019re getting \u201creal\u201d nutritious meals and stay away from processed foods.<\/p>\n\n\n\n We also recommend taking Glucosamine<\/a> <\/strong>supplements and eating a healthy anti-inflammatory diet (which consists of Omega-3 rich<\/a><\/strong> fatty fish, green leafy vegetables, and olive oil) to help your body heal and recover faster.<\/p>\n\n\n\n A good coach can only help you so much, ultimately, you are responsible for your own safety, which is why you sign a waiver prior to starting CrossFit training. It is a competitive environment, and everyone wants to improve and get better, faster and stronger, but you have to take care of yourself.<\/p>\n\n\n\n Can you get through a set with proper form, reduce the weight or scale the movements? This takes work and many people are not willing to admit that, so they push themselves like crazy to finish \u201cfirst\u201d or \u201chit the most rounds,\u201d but those are the people who get injured.<\/p>\n\n\n\n If your body is hurt, or tired, then don\u2019t work out. Working out when your body is exhausted will lead to injury. Your training schedule should include at least 2 rest days a week, and it\u2019s also a good idea to rest for a whole week every couple of months.<\/p>\n\n\n\n Remember, it\u2019s only when you rest that your body can rebuild itself stronger, replenish glycogen stores and flush out the excess stress hormones, like cortisol, which are produced during training.<\/p>\n\n\n\n Working on the movements that you\u2019re not so good at will reduce your injury risk and make you a better CrossFitter. Also, sooner or later, the weaknesses will be feature in a WOD. The better you can be at them, the better you will move through them and the less stress you will be placing on your body.<\/p>\n\n\n\n Many of the movements in CrossFit place stress on the joints, knees, and elbows. Sleeves for your knees and elbows are not very expensive and can save you in the long run. Weight belts are another piece of valuable equipment, which can be used in certain WODs for those high-rep movements!<\/p>\n\n\n\n Shoe technology is getting better all the time. Choose shoes that have a flatter, more solid sole allowing you to lift properly, without losing balance or rolling on your ankles. If these shoes are not within your budget, no worries. Just lift in your socks!<\/p>\n\n\n\n In CrossFit, there are often rest periods programmed within WODs. However, completely stopping during these periods can be counterproductive and cause your muscles to tighten. Jumping right back into high intensity movements can cause problems. Thus, try to stay partially active during the rest periods by walking and stretching. Work on slowing your breathing, but do not spend the whole time lying or sitting in the same position.<\/p>\n\n\n\n Be mindful and take an extra few breaths before starting a set. Whether you’re a CrossFit beginner or not, be aware of what\u2019s around you, chalk your hands if you need to, and make sure the spare weight plates are stored far away from anywhere you\u2019ll be dropping the bar prior to starting a WOD. A couple of seconds here or there will not make any real difference, but it could save you, or someone else from a CrossFit injury.<\/p>\n","protected":false},"excerpt":{"rendered":" Everybody\u2019s talking about CrossFit \u2013 your colleagues, your friends, even your sister. It sounds exciting, it sounds like something you would definitely try. But the trouble is you either don\u2019t know what in the world it is, or you don\u2019t know where to start. Relax, we\u2019ve all been there. If you’re a CrossFit beginner, read…<\/p>\n","protected":false},"author":7,"featured_media":131064,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[587],"tags":[750,677],"coauthors":[],"class_list":["post-131063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keine-kategorie","tag-crossfit","tag-exercise"],"taxonomy_info":{"category":[{"value":587,"label":"Keine Kategorie"}],"post_tag":[{"value":750,"label":"CrossFit"},{"value":677,"label":"Exercise"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/06\/crossfit-beginner-here-s-your-ultimate-guide-with-17-example-wods-01-1024x566.jpg",1024,566,true],"author_info":{"display_name":"Andy Mobbs","author_link":"https:\/\/eu.intelligentlabs.org\/en-gb\/author\/andy\/"},"comment_info":0,"category_info":[{"term_id":587,"name":"Keine Kategorie","slug":"keine-kategorie","term_group":0,"term_taxonomy_id":587,"taxonomy":"category","description":"","parent":0,"count":185,"filter":"raw","cat_ID":587,"category_count":185,"category_description":"","cat_name":"Keine Kategorie","category_nicename":"keine-kategorie","category_parent":0}],"tag_info":[{"term_id":750,"name":"CrossFit","slug":"crossfit","term_group":0,"term_taxonomy_id":750,"taxonomy":"post_tag","description":"","parent":0,"count":6,"filter":"raw"},{"term_id":677,"name":"Exercise","slug":"exercise","term_group":0,"term_taxonomy_id":677,"taxonomy":"post_tag","description":"","parent":0,"count":9,"filter":"raw"}],"wpml":{"language":"en-gb","is_original":true,"original_post_id":131063,"translations":{"en-gb":{"id":131063,"language":"en-gb","is_original":true},"en-ie":{"id":164573,"language":"en-ie","is_original":false},"en-mt":{"id":165697,"language":"en-mt","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/posts\/131063","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/comments?post=131063"}],"version-history":[{"count":1,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/posts\/131063\/revisions"}],"predecessor-version":[{"id":135460,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/posts\/131063\/revisions\/135460"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/media\/131064"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/media?parent=131063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/categories?post=131063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/tags?post=131063"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/coauthors?post=131063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}What is CrossFit and what to expect on your first visit?<\/h2>\n\n\n\n
Where to start with CrossFit?<\/h2>\n\n\n\n
What to expect on your first CrossFit session?<\/h2>\n\n\n\n
Can CrossFit be dangerous?<\/h2>\n\n\n\n
What are examples of CrossFit beginner WODs?<\/h2>\n\n\n\n
1) Beginner WOD #1 <\/h3>\n\n\n\n
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2) Beginner WOD #2 <\/h3>\n\n\n\n
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What are examples of advanced (but not brutal) CrossFit WODs?<\/h2>\n\n\n\n
1) Death by Leg Burn<\/h3>\n\n\n\n
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2) Burpee-a-thon CrossFit WOD!<\/h3>\n\n\n\n
3) Hiker\u2019s Daylight Delight WOD<\/h3>\n\n\n\n
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4) Bear Complex WOD<\/h3>\n\n\n\n
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What are examples of \u201cbrutal\u201d WODs that will reveal your CrossFit superpower?<\/h2>\n\n\n\n
1) Filthy 50 \u2013 The Endurance Lover\u2019s WOD<\/h3>\n\n\n\n
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2) Fran \u2013 the CrossFit Quickie<\/h3>\n\n\n\n
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3) Horton \u2013 the CrossFit Geek<\/h3>\n\n\n\n
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4) King Kong – the WOD for those who love to lift<\/h3>\n\n\n\n
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5) MURPH CrossFit \u2013 the Machine! <\/h3>\n\n\n\n
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Away from the box? Try these 6 hotel-room-WODs or away-from-home WODs:<\/h2>\n\n\n\n
1) \u2018Don\u2019t disturb the neighbors\u2019 WOD<\/h3>\n\n\n\n
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2) \u2018Improvise\u2019 WOD<\/h3>\n\n\n\n
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3) \u2018Sun cream and skipping rope\u2019 WOD<\/h3>\n\n\n\n
4) \u2018Hotel with a pool\u2019 WOD<\/h3>\n\n\n\n
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5) \u2018Interval cardio\u2019 WOD<\/h3>\n\n\n\n
6) \u2018Hotel room\u2019 WOD \u2013 Abs!<\/h3>\n\n\n\n
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![\"woman](\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/06\/abdulla-m-mpu7ivg-ya4-unsplash.jpg\")
<\/figure>\n\n\n\nHow to protect yourself from injury during your CrossFit workout?<\/h2>\n\n\n\n
1) Find a box with good coaches<\/h3>\n\n\n\n
2) Make sure your box has a structured and varied training program<\/h3>\n\n\n\n
3) Improve your mobility and make your workout more effective<\/h3>\n\n\n\n
4) Get proper nutrition<\/h3>\n\n\n\n
5) Leave your ego at the door<\/h3>\n\n\n\n
6) Listen to your body especially if you’re a CrossFit beginner<\/h3>\n\n\n\n
7) Work on your weaknesses<\/h3>\n\n\n\n
8) Use protection<\/h3>\n\n\n\n
9) Wear proper footwear<\/h3>\n\n\n\n
10) Don\u2019t let muscles tighten up during rest periods<\/h3>\n\n\n\n
11) Be aware of your surroundings<\/h3>\n\n\n\n