Elite results for ordinary people

10 Essential CrossFit Exercises for Beginners


  • Importance of starting with foundational exercises
  • Benefits of incorporating CrossFit into a fitness routine
  1. Squats:
  • Proper form and technique
  • Muscles targeted and benefits
  • Variations for beginners
  1. Push-ups:
  • Correct form and modifications
  • Upper body muscles worked
  • Progressions to increase difficulty
  1. Pull-ups:
  • Different grip variations
  • Benefits for back and upper body strength
  • Assisted options for beginners
  1. Burpees:
  • Step-by-step breakdown of the exercise
  • Full-body engagement and cardiovascular benefits
  • Tips to improve efficiency and avoid common mistakes
  1. Box Jumps:
  • How to choose the right box height
  • Lower body muscles engaged
  • Safety precautions and alternatives for beginners
  1. Deadlifts:
  • Proper technique and safety guidelines
  • Benefits for building strength and muscle mass
  • Progressions for beginners
  1. Kettlebell Swings:
  • Correct swing mechanics
  • Muscles worked and benefits
  • Starting weights for beginners and progressions
  1. Wall Balls:
  • Technique and tips for accuracy
  • Full-body engagement and cardiovascular benefits
  • Modifications for beginners
  1. Sit-ups:
  • Form and variations (abmat, GHD, butterfly)
  • Core muscles targeted
  • Progressions for beginners
  1. Double-unders:
  • Jump rope selection and sizing
  • Technique for efficient double-unders
  • Alternative exercises for beginners


  • Importance of mastering foundational exercises
  • Encouragement for beginners to start slowly and progress gradually