What is CrossFit Workout and How to Start

A form of high intensity interval training, CrossFit is a strength and conditioning workout that is made up of ”Constantly varied” functional movement performed at a high intensity level. All CrossFit workouts are based on functional movements, and these include athletics, gymnastics, weightlifting, running, cycling, rowing, and plyometric explosive exercises that are also done on your own body weight. These exercises are the basic movements of life.


Here is the definition of CrossFit: Constantly Varied, High Intensity, Functional Movements


CrossFit is a general strength and conditioning program. It aims at the development of 10 defined basic physical characteristics.They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

Development of targeted physical properties;

  • Olympic weightlifting moves
  • Basic gymnastic moves
  • Athletics moves
  • HIIT cardio

These functional movements, unlike bodybuilding exercises, work the whole body and muscle groups in a balanced way.

Benefits of CrossFit

  • Cardiovascular endurance
  • Eyebrow Development
  • Overall durability
  • Power
  • Agility, Balance and Flexibility
  • Physical strength and Body Strength
  • speed
  • Coordination
  • Motility
  • Calorie burning

CrossFit For Beginners

While movements such as sitting, crouching and jumping seem easy, everything may not be as simple as it seems. CrossFit workouts reach the peak of the fitness level with the combination of functional movements that push the limits of the athlete. Do not be fooled by the fact that some movements seem simple, crossfit is a training method that requires real fitness. When applying explosive movements, you should pay attention to controlled breathing. If you consume your energy in an instant, you can spend bad time in the middle of training. If you want to start a new beginning, you can choose and apply the “wod” (Workout of the Day) level that suits you.



CrossFit Training Styles

Crossfit is made by determining the training styles given below.After choosing your “Wod” program, which means “workout of the Day”, you can practice the exercises. Daily workouts in CrossFit lounges are determined by coaches, and each day’s training can be different. Due to the nature of some movements in CrossFit, it’s best to learn them with a coach so that you can perform them correctly and more confidently.

For time

Race against time (For time); It aims to complete the given CrossFit training plan within the specified time. It is considered successful when you finish your training plan as soon as possible while competing with yourself or someone else. Eg. Completing 20 push-ups and 10 pull-ups in 1 minute

Examples of FOR TIME workouts

wod bert crossfit

Wod Bert (Beginner)

20 burpees 40 walking lunges 40 walking lunges
200-m running 200-m running 200-m running
30 knee push-ups 30 squats 30 knee push-ups
200-m running 200-m running 200m running + 20 burpees


It is aimed to repeat the plan given in this training in the maximum number of times. Eg. A 5-minute plan, 10 pull-ups, 20 push-ups, and 30 sit-ups aim at the maximum number of laps in 5 minutes

Examples of AMRAP workouts

crossfit wod cindy

A great starting workout, Cindy targets the most workout repetitions you can do in 20 minutes.

Wod Cindy

5 Pull-ups
10 push-ups
15 Squats


In this training style, the target given at the beginning of every minute is made and the remaining time is rest. If you complete the exercise in less than 1 minute, you can rest for the remaining time. If you finish the exercise in 30 seconds, you will rest for 30 seconds. If you finish in 50 seconds, you deserve to rest for 10 seconds.

EMOM programs are also a great form of metabolic conditioning that trains your body to use oxygen efficiently and speed up metabolism.

Examples of EMOM workouts

emom wod

10 Min. Emom Wod

1. Min.15 V-Ups
2. Min.7 Burpee Pull Ups
3. Min.15 cal Assault Bike
4. Min.14 Dumbbell Snatches 30 lbs


It is the completion of multiple exercise movements one after the other, without any gaps in between. This set is applied only once.

Examples of Chipper workouts

chipper wod


  • 50 Russian Twists
  • 40 Jumping lunges
  • 30 KB swings
  • 20 Puhs ups
  • 10 jump burpees


It is a working style with 10 seconds rest intervals after performing maximum movements and performing movements within 20 seconds. Tabata is a form of high-intensity interval training (HIIT) that has been proven to quickly burn excess calories.

Examples of TABATA workouts

tabata wodDo as many repetitions as possible within 20 seconds. immediately after, rest for 10 seconds. repeat the movement 8 times. Rest for a minute and move on to the next move.

4 minute Tabata (Beginner)

  1. High Knees
  2. Skaters
  3. Knee Tuck To Pushup
  4. Mountain Climbers
  5. Plank Knee to Elbow

CrossFit Dictionary

  • Timecap: It means completing the given Mission on time.
  • WOD: Workout of the day
  • Rep: Repetition
  • 1RM: 1 rep maximum – One maximum repetition
  • BW: Body Weight – Exercise with body weight
  • PR: Personal Record
  • AFAP: As Fast as Possible – Finish as fast as possible.
  • SNATCH: Snatch is the movement of taking the Olympic weight off the ground and lifting it on your head. Your arms should be straight.
  • BOX: The term used for Crossfit salons.
  • ON 45 SEC: You have 45 seconds to complete a new set and rest between sets.
  • TT (TIME TRIAL): It is the crossfit term used in races for time or distance.
  • MetCon: Metabolic Conditioning workout


CrossFit Exercises

  • Dumbbell Deadlift
  • Sumo Deadlift
  • Romanian Deadlift
  • Single Leg Deadlift
  • Trap Bar Deadlift
  • Snatch Grip Deadlift
  • Wall Squat
  • Prisoner Squat
  • Back Squat
  • Tabata Squat
  • Power Squat
  • Front Squat
  • Reverse Hack Squat
  • Barbell Hack Squat
  • Low and High Bar Squat
  • Half Squat
  • Lateral Squat
  • Bench Press
  • Squat Press
  • Leg Press
  • Military Press
  • Push Press
  • Cleans
  • Power Cleans
  • Hang Squat Cleans
  • Squat Cleans
  • Snatches
  • Hang Snatch
  • Squat Snatch
  • Jerks
  • Clean and Jerk
  • Turkish Getup
  • Kettlebell Clean & Jerk
  • Kettlebell Swing
  • Strict Press
  • Kettlebell Snatch
  • Air Squat
  • Assisted Pull-up
  • Back extension
  • Bar Muscle up
  • Box jump
  • Broad jump
  • Burpee
  • Burpee – Bar muscle-up
  • Burpee – Muscle-up
  • Burpee – Box jump
  • Burpee – Chest-to-bar Pull-up – Push-up
  • Burpee – Chest-to-bar Pull-up – Ring dip
  • Burpee – Chest-to-bar Pull-up – Static dip
  • Burpee – Lateral Jump
  • Burpee – Pull-up – Push-up
  • Burpee – Pull-up – Ring dip
  • Burpee – Pull-up – Static dip
  • Burpee – Ring row
  • Burpee – Ring row – Push-up
  • Burpee – Ring row – Static dip
  • Burpee – Toes-to-bar
  • Burpee Pull-up
  • Chest-to-bar pull-up
  • Deficit push-up
  • GHD sit-up
  • GHD Wall ball (5kgs/11lbs medball)
  • Handstand
  • Handstand push-up
  • Hanging hip touches
  • Hanging ring extension
  • Hip extension
  • Hip-Back extension
  • Inverted Burpee
  • Jumping jack
  • Jumping Pull-up
  • Knees to elbows
  • Ladies’ push-up
  • L-pull-up
  • Lunge Lying leg raises
  • Muscle up
  • Pistol Pistol progression
  • Plank
  • Pull-up Push-up
  • Ring dip
  • Ring L-sit
  • Ring pull-up
  • Ring row
  • Ring Tuck hold (L-sit progression)
  • Rope climb
  • Sit-up
  • Sit-up Wall ball (5kgs/11lbs medball)
  • Stair step ascent
  • Stair step descent
  • Static bar L-sit
  • Static bar Tuck hold (L-sit progression)
  • Static Dip
  • Static hang
  • Strict pull-up
  • Strict Ring pull-up
  • Superman
  • Toes-to-bar
  • Toes-to-rings
  • Tuck jump
  • Walking Lunge
  • Wall climb.
  • Running
  • Rowing
  • Swimming