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Beginner's 28-Day CrossFit Guide

The document outlines a 28-day CrossFit program for beginners. The sample workout for day 7 includes exercises like barbell power cleans, front raises, squat jumps, and V-ups performed for a certain number of sets and reps. It also includes time-based exercises like 8 minutes of AMRAP (as many rounds as possible) of barbell power cleans, deadlifts, and burpee box jump-overs. The goal is a 28-day introductory program to CrossFit for beginners.

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Aditya Pratap Singh
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764 views2 pages

Beginner's 28-Day CrossFit Guide

The document outlines a 28-day CrossFit program for beginners. The sample workout for day 7 includes exercises like barbell power cleans, front raises, squat jumps, and V-ups performed for a certain number of sets and reps. It also includes time-based exercises like 8 minutes of AMRAP (as many rounds as possible) of barbell power cleans, deadlifts, and burpee box jump-overs. The goal is a 28-day introductory program to CrossFit for beginners.

Uploaded by

Aditya Pratap Singh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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7/26/2021 The 28-day CrossFit Program for Beginners | Muscle & Fitness

THE 28-DAY CROSSFIT PROGRAM FOR


BEGINNERS
13 YES

ROUTINE
EXERCISE EQUIPMENT SETS REPS R E ST

BARBELL POWER CLEAN Barbell 3 10 --

BARBELL FRONT RAISE Barbell 3 10 --

SQUAT JUMP 3 10 --

V-UP No Equipment 3 10 --

THE 28-DAY CROSSFIT PROGRAM FOR 10 1 EMOM


BEGINNERS
*High Hang Power Clean

THE 28-DAY CROSSFIT PROGRAM FOR 10 1 EMOM


BEGINNERS
*Hang Power Clean

BARBELL POWER CLEAN Barbell 10 1 EMOM

https://www.muscleandfitness.com/routine/workouts/workout-routines/28-day-crossfit-program-beginners-day-7/ 1/2
7/26/2021 The 28-day CrossFit Program for Beginners | Muscle & Fitness

BARBELL POWER CLEAN Barbell -- 6 AMRAP

*8 minutes of AMRAP (135/95)

GENERAL PULLUP Pullup Bar -- 8 AMRAP

BOX JUMP Box -- 12 AMRAP

2 min rest before D

BARBELL DEADLIFT Barbell -- 6 AMRAP

8 min AMRAP

BURPEE BOX JUMP-OVERS Box -- 8 AMRAP

8 min AMRAP

THE 28-DAY CROSSFIT PROGRAM FOR -- 12 AMRAP


BEGINNERS
8 min AMRAP. *Lateral Bar Hop-overs.

https://www.muscleandfitness.com/routine/workouts/workout-routines/28-day-crossfit-program-beginners-day-7/ 2/2

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