A beginner CrossFit-style program teaching the core functional movements through scalable 3-day workouts. Learn squats, presses, and conditioning the right way.
CrossFit blends strength, gymnastics, and conditioning into varied functional workouts. This beginner foundations program teaches the core movements — squat, press, hinge — with lighter loads, then finishes each session with a short, scalable WOD. Learn the patterns properly now and intensity can safely follow.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 4 × 8 | 120s |
| Bodyweight Squat | 3 × 15 · superset A | 20s |
| Kettlebell Swing | 3 × 15 · superset A | 20s |
| Burpee | 3 × 8 · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Push Press | 4 × 8 | 120s |
| Push-Up | 3 × 12 · superset A | 20s |
| Ring Row | 3 × 12 · superset A | 20s |
| Knees to Elbows | 3 × 10 · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift | 4 × 6 | 120s |
| Kettlebell Swing | 3 × 20 · superset A | 20s |
| Box Jumps | 3 × 12 · superset A | 20s |
| Sit-Up | 3 × 15 · superset A | 60s |
The CrossFit for Beginners plan is 3 days a week, with sessions of about 45 minutes, over 8 weeks.
The CrossFit for Beginners plan uses a barbell, dumbbells, a kettlebell and a pull-up bar, plus some bodyweight exercises.
Yes. The CrossFit for Beginners plan is a beginner plan, so you can start it with no training background.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
No — a barbell, dumbbells, a kettlebell, a box, and a pull-up bar cover everything. Every movement can be scaled to your ability.
Yes. This foundations plan teaches the core lifts with lighter loads and scalable conditioning so you learn technique before intensity.
Workout Of the Day — the conditioning piece that follows the strength work. Here each WOD is a short, scalable circuit.
Prioritise technique over load and speed while you learn the movements. Scale pull-ups (bands/ring rows) and box height to your ability. Rest fully during the strength portion; keep conditioning moderate. Stop if form breaks or you feel sharp pain.
Track this plan free — sets, rest timers & AI coaching
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