# CrossFit for Beginners – Foundations WOD Program

> A beginner CrossFit-style program teaching the core functional movements through scalable 3-day workouts. Learn squats, presses, and conditioning the right way.

Goal: Athletic Performance · Level: Beginner · Equipment: Barbell, Dumbbells, Kettlebell, Pull Up Bar, Bodyweight · 3 days/week · ~45 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/cf-gym-beginner

## Overview

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.

## The Program

### Day 1 – Squat + Engine — Squat + Engine

- **Front Squat** — 4 sets × 8 reps, rest 120s
- **Bodyweight Squat** — 3 sets × 15 reps, rest 20s
- **Kettlebell Swing** — 3 sets × 15 reps, rest 20s
- **Burpee** — 3 sets × 8 reps, rest 60s

### Day 2 – Press + Core — Press + Core

- **Barbell Push Press** — 4 sets × 8 reps, rest 120s
- **Push-Up** — 3 sets × 12 reps, rest 20s
- **Ring Row** — 3 sets × 12 reps, rest 20s
- **Knees to Elbows** — 3 sets × 10 reps, rest 60s

### Day 3 – Hinge + Conditioning — Hinge + Conditioning

- **Deadlift** — 4 sets × 6 reps, rest 120s
- **Kettlebell Swing** — 3 sets × 20 reps, rest 20s
- **Box Jumps** — 3 sets × 12 reps, rest 20s
- **Sit-Up** — 3 sets × 15 reps, rest 60s

## FAQ

### Do I need a CrossFit gym?

No — a barbell, dumbbells, a kettlebell, a box, and a pull-up bar cover everything. Every movement can be scaled to your ability.

### I've never done CrossFit — is this safe?

Yes. This foundations plan teaches the core lifts with lighter loads and scalable conditioning so you learn technique before intensity.

### What is a WOD?

Workout Of the Day — the conditioning piece that follows the strength work. Here each WOD is a short, scalable circuit.

## Safety notes

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.