Top 10 Beginner CrossFit Exercises

Combining strength training, cardio, and functional movements, starting your CrossFit journey can be exciting and challenging. Here are some of our top beginner-friendly  CrossFit exercises to get you started…

1. Air Squats

Air squats are a favourite exercise for CrossFit beginners to build leg strength and improve mobility.

• How to: Stand with feet shoulder-width apart, lower your body by bending your knees and hips, keep your chest up and back straight, then return to standing position.

2. Push-Ups

A staple for CrossFit beginners and enthusiasts of any level, push ups are essential for strengthening the chest, shoulders, and triceps.

• How to: Start in a plank position, lower your body until your chest almost touches the ground, then push back up.

3. Sit-Ups

In CrossFit, sit-ups are a go-to exercise for targeting and strengthening the abdominal muscles, essential for core stability and overall performance.

• How to: Lie on your back with knees bent, feet flat on the floor, and hands behind your head. Curl your torso up towards your knees, then lower back down.

4. Box Jumps

Box jumps are a great addition to any CrossFit routine to enhance explosive power and coordination while engaging major muscle groups like the legs and glutes.

• How to: Stand in front of a sturdy box or platform, jump onto the box with both feet, then step or jump back down.

5. Kettlebell Swings

CrossFit beginners should incorporate kettlebell swings to their workouts to  target the glutes, hamstrings, and core muscles for improved strength and stability.

• How to: Hold a kettlebell with both hands, swing it between your legs, then drive your hips forward to swing it up to chest level. 

6. Plank Holds

Plank holds are at the foundation of CrossFit training, essential for building a solid core and stabilising muscles, enhancing overall performance and preventing injury.

• How to: Get into a push-up position, bring your elbows to the ground, resting on your forearms. Hold your body in a straight line from head to heels.

7. Jump Rope

Jump rope exercises are a classic component of CrossFit, and provide a great cardio workout, while focusing on coordination and agility.

• How to: Jump over a rope that you swing under your feet and over your head repeatedly.

8. Wall Balls

Wall Balls are a great beginner CrossFit exercise to elevate your fitness level, blending strength, power, and cardiovascular endurance.

• How to: Stand about two feet from a wall with a medicine ball. Squat down and then explode upwards, throwing the ball at a target on the wall. Catch the ball as it comes down and repeat.

9. Shoulder Press

A key strength-building exercise in CrossFit, shoulder press targets the posterior chain and promotes stability in the shoulders, triceps, and upper back.

• How to: Stand with feet hip-width apart, holding a dumbbell in each hand. Bend at the hips and knees to lower the dumbbells along the front of your legs, then return to standing.

10. Dumbbell Deadlifts

Dumbbell deadlifts are a versatile exercise in CrossFit, and therefore a great option for beginners to work on strengthening the shoulders, triceps, and upper chest while improving overall muscle coordination and functional strength.

• How to: Stand with feet shoulder-width apart, hold a barbell or dumbbells at shoulder height, and press the weight overhead until arms are fully extended. Lower the weight back to shoulder height and repeat.

These exercises are perfect for beginners to CrossFit to build a strong foundation. As you become more comfortable, you can increase the intensity, weight and complexity of your workouts.