Beginner 8-Week CrossFit Workout for Men and Women w/PDF

If you’ve just started CrossFit training and looking for a comprehensive, easy-to-follow, and effective workout program, you’ve come to the right place.

In this article, I’ve shared the ultimate 8-week CrossFit workout plan for beginners that will enhance your strength, endurance, and power and improve your body composition in an organized fashion.

From cardio and weightlifting to calisthenics and plyometrics, I’ve included various exercises to make this program interesting, motivating, and effective.

Whether you’re a man or woman, you can use this program to scale up your fitness levels.

Terms Used in This Program

  • EMOM: EMOM stands for every minute on the minute. And it involves performing one round in one minute. It also allows you to take a little rest in each round. For example, if you complete all exercises in 45 seconds, you can use the rest 15 seconds to lower your heart rate before performing another round.
  • AMRAP: AMRAP is the acronym for as many rounds as possible.
  • Ascending Ladder: The exercises will be done in ascending order in this WOD. For example, you’ll do one rep for the first exercise, two reps for the second, and so on.
  • Descending Ladder: It is the opposite of an ascending ladder.


Program Summary and Description

This program includes training three times a week in the first three weeks, four times a week between the fourth to sixth weeks, and five times a week during the seventh and eighth weeks.

The last two weeks involve performing weight training and bodyweight workouts on alternate days. Doing that will help you improve your strength and endurance and take your fitness to the next level.

After completing this 8 week CrossFit workout program, you’ll be able to lift, run, and perform better in all components.

Here’s a quick summary of this routine:

Duration8 Weeks
Program GoalLevel up Strength, Endurance, Agility, and Balance
Sessions/week3-5 days a week
Workout LevelBeginner to Intermediate
Target GenderMale and Female
Plan to Follow Next4 Day CrossFit Workout

The Ultimate 8-Week CrossFit Workout Plan for Men and Women

Crossfit Workout for Beginners
  • Week 1 – Super Five, Baseline, and The Shorter Mile
  • Week 2 – Half Chelsea, Ellen, and Christine
  • Week 3 – Cindy, McGhee, and The Ghost
  • Week 4 – Omar, Fabulous Five, Outdoorsy, and Chipper
  • Week 5 – Super Six, Kelly, Mighty Eight, and Ellen
  • Week 6 – Strenuous Seven, Christine, Ladder, & Fantastic Four
  • Week 7 – Energetic Eight, Furious Five, Griff, Bradley, & Incredible Hulk
  • Week 8 – Loredo, Noble Nine, The Hundred, Thor, and Superman

Warm-up: Start your workout with 5 minutes of dynamic warm-up. Warm-up exercises elevate heart rate, increase body temperature, and prepare your muscles for intense training.

Week 1 – Super Five, Baseline, & The Shorter Mile

  • Monday – Super Five
  • Tuesday – Rest
  • Wednesday – Baseline
  • Thursday – Rest
  • Friday – The Shorter Mile
  • Sat and Sun – Rest

Monday – Super Five

AMRAP in 20 minutes

  • 10 Air Squats
  • 20-sec Mountain Climber
  • 10 Pushups
  • 10 Sit-ups
  • 10 Burpees

Wednesday – Modified Baseline

As many rounds as possible in 20 minutes.

  • 100-meter Row
  • 20 Air Squats
  • 10 Sit-Ups
  • 10 Push-Ups
  • 5 Pull-Ups

Friday – The Shorter Mile

Four Rounds for Time:

  • 100 meters run
  • 5 Pull-ups
  • 100 meters run
  • 10 Sit-Ups
  • 100 meters run
  • 10 Pushups

Week 2 – Half Chelsea, Ellen, and Christine

  • Monday – Half Chelsea
  • Tuesday – Rest
  • Wednesday – Ellen
  • Thursday – Rest
  • Friday – Christine
  • Sat and Sun – Rest

Monday – Half Chelsea

EMOM for 20 minutes

  • 2 Pull-ups
  • 5 Push-ups
  • 10 Air Squats
  • Aim for 15 rounds at least.

Wednesday – Ellen

  • 20 Burpees
  • 21 Alternating Dumbbell Snatches with 50 lbs.
  • 12 Dumbbell Thrusters 35 lbs.
  • Complete three rounds

Friday – Christine

  • 300 meter Row
  • 12 Deadlifts
  • 21 Box Jumps
  • Repeat three times

Week 3 – Cindy, McGhee, and The Ghost

  • Monday – Cindy
  • Tuesday – Rest
  • Wednesday – McGhee
  • Thursday – Rest
  • Friday – The Ghost
  • Sat and Sun – Rest

Monday – Cindy

AMRAM in 20 minutes.

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

Additionally, you can run three rounds of 100-200 meters.

Wednesday – McGhee

AMRAM in 30 minutes.

  • 5 Deadlifts
  • 13 Push-ups
  • 9 Box jumps

Friday – The Ghost

  • 1 minute of Rowing
  • 1 minute of Burpees
  • 1 minute of Double-Unders
  • 1 minute rest
  • Perform 6 rounds
  • Work at your own pace.

Week 4 – Omar, Fabulous Five, Outdoorsy, and Chipper

  • Monday – Omar
  • Tuesday – Fabulous Five
  • Wednesday – Rest
  • Thursday – Outdoorsy
  • Friday – Rest
  • Saturday – Chipper
  • Sunday – Rest

Monday – Omar (Modified)

Do as fast as possible:

  • 10 Barbell Thrusters
  • 10 Bar-facing burpees
  • 8 Barbell Thrusters
  • 8 Bar-facing burpees
  • 6 Barbell Thrusters
  • 6 Bar-facing burpees
  • 4 Barbell Thrusters
  • 4 Bar facing Burpees
  • 2 Barbell Thrusters
  • 2 Barbell Thrusters

Tuesday – Fabulous Five

Five rounds for time:

Thursday – Outdoorsy

AMRAM in 30 minutes

  • 400-meter Outdoor Run
  • 50 Double Unders
  • 100-meter Sprint
  • 10 Vertical Jump

Saturday – Chipper

The chipper involves performing a series of different exercises in a single round with little or no rest between them.

For time:

  • 20 Squat Jumps
  • 10 Pushups
  • 10 Sit-ups
  • 20 Jumping Lunges (10/side)
  • 5 Pull-ups
  • 10 Lying Leg Raises
  • 10 Front Squats
  • 20 Unilateral Kettlebell swings (10/arm)
  • 10 Overhead Press
  • 10 Bent-over Rows
  • 10 Burpees
  • 20 Russian Twists (10/side)
  • 10 Chin-ups
  • 10 Bar Dips

Week 5 – Super Six, Kelly, Mighty Eight, and Ellen

  • Monday – Super Six
  • Tuesday – Kelly
  • Wednesday – Rest
  • Thursday – Mighty Eight
  • Friday – Rest
  • Saturday – Ellen
  • Sunday – Rest

Monday – Super Six

Six rounds for time:

  • 6 Kettlebell Swings
  • 6 Bench Press
  • 6 Deadlift
  • 6 Thrusters
  • 6 Burpees
  • 6 High Pull

Tuesday – Kelly

Do 5 Rounds with 3 minutes of rest in between

  • Run 400 meters
  • 30 Box Jumps
  • 30 Wall Ball Shots

Thursday – Mighty Eight

This WOD includes eight various exercises that require eight pieces of equipment to complete. It helps beginners learn to use multiple workout tools to increase strength, mobility, and speed.

Three rounds for time:

  • 8 Box Jumps
  • 8 Pullups/Chinups
  • 8 Clean and Presses
  • 8 Wall Ball Shots
  • 8 Dumbbell Clusters
  • 8 Back Extensions
  • 8 Bar Dips
  • 8 Ring Rows

Saturday – Ellen

Three rounds for time:

Week 6 – Strenuous Seven, Christine, Ladder, & Fantastic Four

  • Monday – Strenuous Seven
  • Tuesday – Christine
  • Wednesday – Rest
  • Thursday – Ascending Ladder
  • Friday – Rest
  • Saturday – Fantastic Four
  • Sunday – Rest

Monday – Strenuous Seven

Seven rounds for time.

  • 7 Front Squats
  • 7 Pushups
  • 7 Kettlebell Swings
  • 7 Sit-Ups
  • 7 Pendlay Row
  • 7 Bench/Bar Dips
  • 7 Step-up (per leg)

Tuesday – Christine

Three rounds for time:

  • 500 meters Row
  • 12 Deadlifts
  • 21 Box Jumps

Thursday – Ascending Ladder

Five rounds for time:

  • 10 Front Squats
  • 8 Bar Dips
  • 6 Overhead Press
  • 5 Pendlay Row
  • 4 Pull-ups
  • 3 Burpees
  • 2 Deadlifts
  • 1 Wall-supported Handstand Push-ups

Saturday – Fantastic Four

Four rounds for time:

Week 7 – Energetic Eight, Furious Five, Griff, Bradley, & Incredible Hulk

  • Monday – Energetic Eight
  • Tuesday – Griff
  • Wednesday – Furious Five
  • Thursday – Rest
  • Friday – Bradley
  • Saturday – Incredible Hulk
  • Sunday – Rest

Monday – Energetic Eight

Eight rounds for time:

  • 8 Kettlebell Swings
  • 8 Back Squat
  • 8 Overhead Press
  • 8 Pendlay Row

Tuesday – Griff

For time:

  • Run 800 meters
  • Run 400 meters backward
  • Run 800 meters
  • Run 400 meters backward

Wednesday – Furious Five

Five rounds for time:

Friday – Bradley (Half)

Complete 5 rounds with as little rest as possible between them.

  • Sprint 100 meters
  • 10 Pull-ups
  • Sprint 100 meters
  • 10 Burpees
  • 1-mile jog

Saturday – Incredible Hulk

As many rounds as possible in 45 minutes.

  • 10 Barbell Overhead Squats
  • 10 Wall Ball Shots
  • 20 Kettlebell Swings
  • 5 Conventional Deadlift
  • 10 Bar Dips
  • 20 Back Extensions
  • 20 Hanging Knee Raises

Week 8 – Loredo, Noble Nine, The Hundred, Thor, and Superman

  • Monday – Loredo
  • Tuesday – Noble Nine
  • Wednesday – The Hundred
  • Thursday – Rest
  • Friday – Thor
  • Saturday – Superman
  • Sunday – Rest

Monday – Loredo

  • 24 Squats
  • 24 Push-ups
  • 24 Walking lunge steps
  • 400 meters Run
  • 5 pull-ups (optional)
  • Six rounds for time.

Tuesday – Noble Nine

Nine rounds for time

  • 9 Back Squat
  • 9 Kettlebell Swings
  • 9 Pendlay Row
  • 9 Thrusters
  • 9 Power Clean

Wednesday – The Hundred

As many rounds as possible.

  • 100-meter run
  • 100-meter Rowing
  • 100 double unders

Friday – Thor

As many rounds as possible.

Saturday – Superman

As many rounds as possible.

  • 10 Front Box Jumps
  • 5 Pull-ups
  • 10 Jumping Lunges
  • 5 Dips
  • 10 Lateral Box Jumps
  • 5 Toes to Bar
  • 10 Wall Ball Shots
  • 5 Thruster

Tips and Instructions to Maximize Your Results

Here are a few tips you can follow to achieve more suitable results:

  • Train when you feel energetic: CrossFit isn’t about physical training only, it also requires mental toughness. So, it is crucial to exercise when you feel active and focused so that you can put your 100 percent during the workout.
  • Pre-workout meal: Having some light snacks or drinks 30 minutes before the workout is best. For example, you can consume dried fruits, oatmeal, energy bars, whey protein, peanut butter toast, etc.
  • Post-workout meal: Whether you train for muscle gain, weight loss, or CrossFit, a high-protein meal after a workout is necessary to rebuild muscles and achieve better results. You can have a combination of protein and carbs, such as whey isolate protein and oatmeal, roasted chicken, boiled eggs, and banana, in your post-workout meal.
  • Increase the intensity and load over time: The best way to maximize strength and endurance is to push yourself slightly harder every week. You can do that by raising the load on the bar, increasing the intensity, and reducing the interval time between sets each week.
  • Adding a variety of exercises: I’ve compiled hundreds of CrossFit exercises. You can use those exercises to create the best WODs to stimulate your strength, speed, endurance, and mobility.

Additionally, you can also perform these post-workout static exercises to ease your muscle soreness:

Download The 8 Week CrossFit Workout PDF

Download this program to use it offline. You can also modify this program to make it fit for yourself based on your fitness level and preference.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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