CrossFit is a form of high-intensity training that increases endurance, strength, and VO2 max and reduces body fat percentages while developing athletic fitness.
It involves performing various exercises with and without equipment. But if you’re a beginner and want to build your foundational strength and shape your physique, you can start with CrossFit bodyweight training.
In this article, I’ve shared various bodyweight CrossFit workouts, WODs, and a 30-day workout program for beginners.
Whether you’re a male or female, you can use this guide to take your fitness to the next level in an organized and effective way.
How Should a Beginner Start CrossFit Training?
When it comes to starting a training program, whether CrossFit or Calisthenics, it is best to start with basic bodyweight exercises.
Bodyweight exercises enhance fundamental strength, improve functional fitness, gain lean mass, and build an aesthetic physique.
Here are some essential tips to consider when you’re planning to begin a bodyweight CrossFit program:
- Warm-Up: Perform a couple of exercises (such as – jumping jack, ankle hop, or high knee stationary run) to increase your heart rate and body temperature before starting main workouts to prevent injuries.
- Start Slow: Start performing exercises at a low to moderate heart rate and gradually increase the intensity.
- Proper Form: Whether you do bodyweight or resistance exercises, form is important. It’s better to do fewer reps with the correct form than more with the incorrect one.
- Balanced Workout Plan: A well-structured workout program is necessary for training in an organized way and achieving decent results. So, it’s to create a simple weekly plan by yourself or download it from my website. Make sure to follow a routine that involves performing a variety of exercises for the entire muscle group.
- Progression: It’s crucial to keep challenging yourself with more advanced exercises and by increasing intensity over time.
- Rest: Rest days are as important as training days for achieving effective results because your muscles need rest to recover.
- Nutrition: When you start exercising, you’ve to pay slightly more attention to your diet. Consuming a balanced diet with plenty of protein, fruits, and vegetables will help you give better and faster results over time.
- Stay Consistent: Whether you want to lose weight, build muscle, or gain strength, consistency is key. So, it is best to stick to your workout plan to see progress.
- Track Progress: Keep a record of your workouts to see how you’re improving over time.
CrossFit Bodyweight Exercises for Beginners
You can integrate myriad bodyweight exercises into your CrossFit training program to scale your overall fitness.
Here’s an ultimate list of bodyweight CrossFit exercises you can do to bolster your base strength.
- Jumping Jack
- Air Squat
- High Knee Stationary Run
- Squat Thrust
- Mountain Climber
- Crossbody Mountain Climber
- Kneeling Pushups
- Flutter Kicks
- Alternating Heel Tap
- Isometric Side Plank
- Side Plank Hip Tap
- Forearm Plank
- Reverse Crunches
- Superman
- Floor IYT Raises
- Front Lunges
- Bench Dips
- Side Drills
- Glute Bridge
- Bear Crawl
- Drop Squat
- Burpee
- Shoulder Tap
- Squat Jump
- High Knees
- Jumping Split Squat
- Russian Twist
- Pushup
- Side Lunge Jump
- Diver Pushup
- Standard Crunches
- Bicycle Crunches
- Bird Dog
- Plank Ankle Taps
- Dead Bug Crunches
- Side Plank Rotation
- Leg Raises
- Toe Touch Crunches
- Floor Windshield Wiper
- Kneeling Squat Jump
- Curtsy Lunge
- Lunge Front Kick
- Floor IYT Raises
- Broad Jump
- Stair Jump
- Frog Squat Jump
- Knee Tap Push-Up
- Double Unders
- Inchworm
- Standing Oblique Crunch
Let’s see how to perform the ten best exercises step-by-step.
1. Burpee
A Burpee is a full-body compound exercise that works throughout the body and helps strengthen and tone muscles.
Steps to do a burpee:
- Stand straight with your feet hip-width apart and arms straight toward the ceiling.
- Take a breath and then jump into the air as high as possible.
- Land your feet on the floor with your knees bent and simultaneously place your hands on the ground.
- Kick your leg backward so you are in the high plank position.
- Lower your chest toward the ground and then press up by extending your elbows to complete a push-up. That’s your one rep.
- Repeat all the steps for the desired number of times.
2. Air Squat
The squat is a lower-body exercise that strengthens and builds the quadriceps.
You can do multiple squat variations using your body weight, but the air squat is great for beginners.
Steps to do an Air Squat:
- Stand upright with your feet shoulder-width apart.
- Keep your arms straight in front of the chest.
- Brace your abdominal muscles, bend your knees, and push your hips back to lower down until your hamstrings are parallel to the ground.
- Hold for a second, then press deep into the floor through your feet to return to the standing position.
3. Push-ups
The push-up is a great upper body exercise that works on several muscles at once, particularly the chest and triceps.
When I was 15, I had the desire to be fit and strong—so I started doing different push-ups at home to build strength and muscle. And they helped me a lot, and I gained enough strength to do compound exercises.
Push-up also has many variations, such as diamond pus-ups, feet-elevated push-ups, off-a-table push-ups, etc. Initially, you can try regular pushups to increase your pushing strength.
Steps to do a pushup:
- Get into a high plank position with your arms straight below your shoulder and toes on the ground.
- Maintain your body as straight as possible, from top to bottom.
- Bend your elbows and lower your chest until it reaches close to the ground.
- Extend your elbows to press back to the start. That’s one complete rep.
- You can try doing pushups on your knees if you can’t do it on your toes.
4. Pullups
The pull-up is a bodyweight pull exercise that strengthens the back, arms, and core muscles.
For general beginners, it can be challenging. However, for CrossFitters, the pull-up can is an important exercise to include in bodyweight CrossFit training.
Pullup increases grip and pulling strength, builds a broader torso, and improves overall performance.
Steps to do a pull-up:
- Hang onto a bar with your hands two times wider than hip-width apart.
- Bend your knees toward your glutes and brace your core.
- Pull yourself up as high as possible, then return.
- Keep your face slightly upward so you can feel the contraction in your back.
5. Core Exercises
Strengthening the core is an important part of CrossFit training.
The core is the mid-section of your torso, and strengthening it will help you perform several exercises efficiently, such as pull-ups, sit-ups, push-ups, chin-ups, squats, and lunges.
Here are the top 5 core exercises you can add to your Crossfit bodyweight workout program.
- Planks
- Sit-ups
- Mountain Climbing
- Pull-up bar ab exercises
- Russian Twist
6. Dips
Dips are an incredible bodyweight strength exercise that reinforces the chest, triceps, shoulder, and core and builds a firm, athletic torso.
It has several variations, such as vertical bar dips, chair dips, floor dips, ring dips, and leaning forward dips. Depending on your fitness level, you can incorporate one of them into your training program.
Steps to do a bar dip:
- Grab the handles and hoist yourself off the floor.
- Keep your arms straight, lean your trunk slightly forward, brace your core, and bend your knees toward your glutes. That’s the start.
- Bending your elbows, lower yourself until you feel the contraction in your pecs.
- Pause for a moment, then press back until your arms are straight.
7. Lunges
The bodyweight lunge is a super effective lower body exercise that strengthens the quads, glutes, and hamstrings.
You can also do various lunge variations to hit your legs at multiple angles, like squat, dip, and plank.
Since you’re new to working, starting with a basic stationary front lunge is best, and then trying other variations as you progress further.
Steps to perform a forward lunge:
- Stand in the split stance with your feet 10-15 inches apart.
- Bend your knees and lower your hips until your rear knee nearly touches the floor.
- Press through your leading foot to stand back to the starting position.
8. Jumping Rope
Jumping rope is a cardio exercise that helps burn calories quickly and improves aerobic fitness.
It significantly improves VO2 max and functional fitness – as shown in a study published by the Journal of Pharmacy and Technology.1 The Effect of Skipping Rope Exercise on Physical and Cardiovascular Fitness among Collegiate Males – Research Journal of Pharmacy and Technology
You can start jumping rope at a low to moderate heart rate and increase the intensity as you progress further.
9. Running & Sprinting
If you aim to stay fit and active and improve your shape, you should incorporate running and sprinting into your CrossFit bodyweight program.
Running improves cardiovascular health, strengthens muscles, burns calories, keeps you active throughout the day, improves brain power, and maintains a healthy weight.
Sprinting also enhances anaerobic fitness and helps you build a lean and ripped physique.
You can run or sprint for the desired distance and duration.
10. High Knee Stationary Run
High knee stationary run is an excellent cardio and leg-strengthening exercise. It helps enhance endurance, boost heart health, burn calories, and improve functional fitness.
Steps to do it:
- Stand upright with your feet together and arms straight at your sides.
- Drive your knees alternatively toward your chest in a running motion.
- Keep doing it for the desired time.
20 Best Bodyweight CrossFit WOD for Beginners
Now that you’ve bodyweight CrossFit exercises, it’s time to see how you can incorporate those workouts into different “Workout Of The Day” (WOD).
Here are the 10 best bodyweight CrossFit WOD you can do to achieve athletic fitness.
1. PPLC
This PPLC Bodyweight CrossFit WOD involves performing four exercises (push, pull, legs, and core) in one round that targets the entire body.
As many rounds as possible (AMRAP)
- 10 Squats
- 5 Inverted Row
- 10 Pushups
- 5 Situps
- 3-5 rounds for time.
2. Transcend Two
- 5 Burpees
- 20 Flutter Kicks (10/leg)
3. Terrific Three
- 10 Air Squat
- 10 Push-ups
- 5 Chin-ups
- 5 rounds for time.
4. Foundational Four
- 10 Air Squat
- 10 Push-ups
- 5 Chin-ups
- 10 Reverse Crunches
- 5 rounds for time.
5. Fantastic Five
- 10 Air Squat
- 10 Push-ups
- 5 Chin-ups
- 10 Reverse Crunches
- 10 Superman Raises
- Five rounds for time.
6. Super Six
- 10 Air Squat
- 10 Push-ups
- 10 Lunges (5/leg)
- 5 Chin-ups
- 10 Reverse Crunches
- 10 Superman Raises
- Four rounds for time.
7. Splendid Seven
- 10 Air Squats
- 10 Push-ups
- 10 Lunges (5/leg)
- 5 Chin-ups
- 10 Reverse Crunches
- 20 Shoulder Taps (10/side)
- 10 Superman Raises
- Four rounds for time.
8. Energetic Eight
- 10 Air Squats
- 10 Push-ups
- 10 Lunges (5/leg)
- 5 Chin-ups
- 5 Squat Jumps
- 10 Reverse Crunches
- 20 Shoulder Taps (10/side)
- 10 Superman Raises
- Three rounds for time.
9. The Noble Nine
- 10 Air Squats
- 10 Push-ups
- 10 Lunges (5/leg)
- 5 Chin-ups
- 5 Squat Jumps
- 10 Reverse Crunches
- 20 Shoulder Taps (10/side)
- 10 Inverted Rows
- 30-sec Forearm Plank
- Three rounds for time.
10. Tremendous Ten
- 5 Squat Jumps
- 10 Push-ups
- 10 Jumping Lunges (5/leg)
- 5 Chin-ups
- 15-sec Lateral Run
- 15-sec Flutter Kicks
- 20 Shoulder Taps (10/side)
- 10 Inverted Rows
- 30-sec Forearm Plank
- 15-sec Side Plan on each side
- Three rounds for time.
11. Enthusiastic Eleven
- 15-sec Mountain Climber
- 5 Chinups
- 5 Burpees
- 10 Reverse Crunches
- 10 Lunges (5/leg)
- 10 Incline Pushups
- 5 Inverted Row
- 20 Shoulder Taps (10/side)
- 15-sec Side Drills
- 45-sec Plank
- 10 Superman Raises
- Repeat twice.
12. Tremendous Twelve
- 15-sec Jumping Jacks
- 15-sec High knees
- 20 Shadow Punches
- 15-sec Mountain Climber
- 10 Air Squats
- 5 Pushups
- 5 Prone IYT Raises
- 10 Lunges (5/leg)
- 20 Shoulder Taps (10/side)
- 20 Alternate Heel Taps (10/side)
- 30-sec Bear Crawl
- 20-sec Side Plank per side
- Repeat Twice
13. Thrilling Thirteen
- 1 Burpee
- 1 Pull-up
- 1 Push-up
- 1 Squat
- 1 Sit-up
- 13 rounds for time.
14. Fantastic Fourteen
- 14-sec Mountain Climbing
- 14-sec Flutter Kick
- 14-sec Superman Raise
- 14-sec Squat Jump
- 14 rounds for time.
15. The Shorter Mile
- 100 meters run
- 5 Burpees
- 100 meters run
- 10 situps
- Four Rounds for time
16. Super 30
- 30 Squats
- 30 Pushups
- 30 Situps
- 30 Chair Dips
- Three rounds for time.
17. The Outdoor Challenge
- 400 meter Run
- 50 Double Unders
- 10 Vertical Jump
- 100-meter Sprint
- AMRAM in 20 minutes
18. Loredo
- 24 Squats
- 24 Push-ups
- 24 Walking lunge steps
- 400 meters Run
- Perform six rounds for the time.
19. The Hundred
- 10 Burpees
- 10 Situps
- 10 Squat Jumps
- 10 Pushups
- 10 Air Squats
- Two rounds for time.
20. Floor to Sky
- 15-sec Mountain Climbers
- 5 Vertical Jumps
- 5 Situps
- 10 Lunge Jumps (5/leg)
- 5 Pushups
- 5 Squat Jumps
- 5 Chair Dips
- Three rounds for time:
30 Day Beginner CrossFit Bodyweight Program
This program involves doing CrossFit bodyweight workouts three times a week.
Here’s a little info about the routine:
- Program Duration: 30-60 Days
- Sessions/week: Three
- Duration/session: 20-30 minutes
- Plan Goal: Bolster Foundational Strength, Build an Aesthetic Physique, and Improve Cardiovascular Fitness
- Exercise Type: Bodyweight
- Difficulty Level: Beginner
- Target Gender: Male, Female, and Others
Note: You can use TOC (Table of Contents) to see all exercises mentioned in the WOD.
- Day 1: Super 30
- Day 2: OFF
- Day 3: Terrific Three
- Day 4: OFF
- Day 5: Fantastic Five
- Day 6: OFF
- Day 7: OFF
- Day 8: Energetic Eight
- Day 9: OFF
- Day 10: Tremendous Ten
- Day 11: OFF
- Day 12: Tremendous Twelve
- Day 13: OFF
- Day 14: OFF
- Day 15: Transcend Two
- Day 16: OFF
- Day 17: Foundational Four
- Day 18: OFF
- Day 19: Super Six
- Day 20: OFF
- Day 21: OFF
- Day 22: Splendid Seven
- Day 23: OFF
- Day 24: The Noble Nine
- Day 25: OFF
- Day 26: Enthusiastic Eleven
- Day 27: OFF
- Day 28: OFF
- Day 29: The Hundred
- Day 30: Super 30
Beginner Bodyweight CrossFit Workouts PDF
Frequently Asked Questions (FAQs)
How Many Days a Week Should a Beginner Do CrossFit?
You can do CrossFit two to three times weekly, 20-30 minutes per session. If you feel less, you can increase the frequency and session duration.
Does Bodyweight CrossFit Build Muscle?
Yes, CrossFit bodyweight exercises, such as squats, pushups, lunges, pull-ups, and dips, help build muscles to some extent, but they are not as effective as weightlifting and bodybuilding. If you want to build a lot of muscles, you can try this muscle-building workout program.
Can You Lose Weight with CrossFit?
CrossFit training involves performing exercises at moderate to high intensity with little rest between them. It keeps your heart rate always high, annihilates plenty of calories in a short time, elevates metabolic rate, and helps support weight loss. However, if you consume more calories than your body needs, you won’t lose weight even after exercising for two hours.
Is CrossFit Harder Than the Normal Gym?
Yes, CrossFit is generally more challenging than normal resistance training. Crossfit training includes mostly high-intensity exercises, while gym exercises are performed at the usual pace. I’ve written a detailed article on Gym vs. CrossFit; you can that out for more differences.
References
- 1The Effect of Skipping Rope Exercise on Physical and Cardiovascular Fitness among Collegiate Males – Research Journal of Pharmacy and Technology
