If you’re new to CrossFit, the first thing to know is this: it’s not as scary as it looks. Yes, the workouts can be intense, and yes, you’ll probably sweat buckets — but it’s also one of the most effective (and surprisingly fun) ways to build real strength and endurance.
When you’re just starting out, the key is to focus on technique first, intensity later. Here’s a simple guide to some of the foundational movements you’ll likely encounter — and how to do them right.
If you’re new to CrossFit, the first thing to know is this: it’s not as scary as it looks. Yes, the workouts can be intense, and yes, you’ll probably sweat buckets — but it’s also one of the most effective (and surprisingly fun) ways to build real strength and endurance.
When you’re just starting out, the key is to focus on technique first, intensity later. Here’s a simple guide to some of the foundational movements you’ll likely encounter — and how to do them right.
1. Air Squat
This is the bread and butter of CrossFit. It teaches control, balance, and leg strength — all without any weights.
How to do it:
- Stand with your feet shoulder-width apart.
- Keep your chest up, back straight.
- Lower your hips as if sitting in a chair, keeping your knees in line with your toes.
- Go as low as your mobility allows, then push through your heels to stand.
Tip: Don’t rush. Get the form right first, even if it feels slow.
2. Push-Up
Forget flashy gym machines — a good push-up builds solid upper body strength and core stability.
How to do it:
- Start in a plank position, hands just outside shoulder width.
- Keep your body in a straight line from head to heels.
- Lower yourself until your chest nearly touches the floor, then push back up.
Beginner option: Drop to your knees if needed, but still keep your hips aligned.
3. Burpee
Love them or hate them (most people hate them), burpees are a full-body cardio killer — and super effective.
How to do it:
- From standing, drop into a squat and place your hands on the ground.
- Kick your feet back into a plank, then do a quick push-up.
- Jump your feet back to your hands and explode up into a jump.
Tip: Pace yourself. Start slow and build up speed later.
4. Deadlift (with light weight or object)
One of the most important strength moves, the deadlift trains your posterior chain — back, glutes, hamstrings.
How to do it:
- Stand with feet hip-width apart, a light bar or object in front of you.
- Hinge at your hips, keep your back flat.
- Grip the weight and lift it by driving through your heels, standing up straight.
Important: Keep the weight close to your body and avoid rounding your back.
5. Plank Hold
CrossFit isn’t just about lifting and jumping — core strength matters too.
How to do it:
- Get into a push-up position, but rest on your forearms.
- Keep your body straight, core tight, and don’t let your hips sag.
- Hold for 20–60 seconds, depending on your level.
Final Advice for Beginners:
Have fun. Seriously. The best workouts are the ones you enjoy coming back to.
Don’t compare yourself to experienced CrossFitters. Everyone starts somewhere.
Form over ego. Always.
Listen to your body. Soreness is okay. Pain is not.
Start with 2–3 workouts a week. Recovery is part of progress.