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Workout planning (programming) Beginner-Friendly CrossFit Workouts program

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Functional fitness

Training plan list

WorkoutTraining day
1 WOD-7745340 (WG)
Complete as many rounds as possible in 12 minutes of: 5 Deadlifts 135/75-lb 7 Wall Ball 20/14-lb 12 Sit-Ups
Day 1
2 M4 06072012 (WG)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Power Cleans 75-% BW Pull-Ups
Day 2
3 WOD-8495930 (WM)
3 rounds for time of: 5 Shoulder Press 80/45-lb 10 Push Press 80/45-lb 15 Push Jerks 80/45-lb 1 minutes Rest 10 Push Press 70/35-lb 15 Push Jerks 70/35-lb 1 minutes Rest 5 Shoulder Press 60/25-lb 10 Push Press 60/25-lb 15 Push Jerks 60/25-lb
Day 3
4 WOD-7879692 (WG)
3 rounds for time of: 20 Front Squats 80/45-lb 20 Sumo Deadlift High Pull 80/45-lb 20 Burpees
Day 4
5 WOD-8012969 (WM)
Complete as many rounds as possible in 11 minutes of: 1 minutes Power Snatchs 80/45-lb 1 minutes Rest
Day 5
6 WOD-5114410 (W)
For time: 21-15-9-3 Thrusters 95/45-lb 3-9-15-21 Kettlebell Swing 53/23-lb
Day 6
7 WOD-6366815 (GM)
4 rounds for time of: 30 Double Unders 15 Toes to bar 15 Box Jump 24/20-inch
Day 7
8 WOD-6352137 (WG)
Complete as many rounds as possible in 15 minutes of: 1 foot Rope Climbs 5 Overhead Squats 80/45-lb 10 Push-Ups
Day 8
Name Skills Country City Gym
crossfit athlete Cliff WoodyUnited States
Cliff Woody
United States Macomb
crossfit athlete Ivan ShepelRussia
Ivan Shepel
Russia Georgiyevsk
crossfit athlete Hombre HumorRussia
Hombre Humor
Russia Omsk
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