Workout planning (programming) Beginner-Friendly CrossFit Workouts program
- Training Day 1 (1 wods)
WOD-7745340 Complete as many rounds as possible in 12 minutes of: 5 Deadlifts 135/75-lb 7 Wall Ball 20/14-lb 12 Sit-Ups - Training Day 2 (1 wods)
M4 06072012 10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Power Cleans 75-% BW Pull-Ups - Training Day 3 (1 wods)
WOD-8495930 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 - Training Day 4 (1 wods)
WOD-7879692 3 rounds for time of: 20 Front Squats 80/45-lb 20 Sumo Deadlift High Pull 80/45-lb 20 Burpees - Training Day 5 (1 wods)
WOD-8012969 Complete as many rounds as possible in 11 minutes of: 1 minutes Power Snatchs 80/45-lb 1 minutes Rest - Training Day 6 (1 wods)
WOD-5114410 For time: 21-15-9-3 Thrusters 95/45-lb 3-9-15-21 Kettlebell Swing 53/23-lb - Training Day 7 (1 wods)
WOD-6366815 4 rounds for time of: 30 Double Unders 15 Toes to bar 15 Box Jump 24/20-inch - Training Day 8 (1 wods)
WOD-6352137 Complete as many rounds as possible in 15 minutes of: 1 foot Rope Climbs 5 Overhead Squats 80/45-lb 10 Push-Ups
| Workout | Training day |
|---|---|
| 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 | Training Day 1 |
| M4 06072012 (WG) 10 rounds for time of:
10-9-8-7-6-5-4-3-2-1
Power Cleans 75-% BW
Pull-Ups | Training Day 2 |
| 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 | Training Day 3 |
| WOD-7879692 (WG) 3 rounds for time of:
20 Front Squats 80/45-lb
20 Sumo Deadlift High Pull 80/45-lb
20 Burpees | Training Day 4 |
| WOD-8012969 (WM) Complete as many rounds as possible in 11 minutes of:
1 minutes Power Snatchs 80/45-lb
1 minutes Rest | Training Day 5 |
| WOD-5114410 (W) For time:
21-15-9-3 Thrusters 95/45-lb
3-9-15-21 Kettlebell Swing 53/23-lb | Training Day 6 |
| WOD-6366815 (GM) 4 rounds for time of:
30 Double Unders
15 Toes to bar
15 Box Jump 24/20-inch | Training Day 7 |
| 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 | Training Day 8 |
