Zero to CrossFit Hero in 8 Weeks: Your Ultimate Beginner’s Guide

If you’ve ever wondered what peak human physical fitness looks like without relying on PEDs (performance-enhancing drugs), you should look at CrossFit athletes.

CrossFit training involves high-intensity workouts that combine weightlifting, gymnastics, and metabolic conditioning. This makes it your one-stop shop for building muscle, torching calories, and improving overall fitness and well-being.

CrossFit training is especially great for building functional strength, translating to better performance in day-to-day activities and sports.

However, since there are several factors involved, finding an effective beginner-friendly program is incredibly challenging.

I took it upon myself and challenged my 17 years of training experience to design an eight-week CrossFit start program that’ll introduce you to the fundamental movements and then help you build on the foundation.

This program will include 18 different workouts, divided into four phases. We will begin with three weekly workouts and add a workout as we progress through the phases, finishing with six sessions in the final phase.

We have a lot to unpack, so let’s get right into it:

Week 1 & 2: Building the Foundation

Think of the first two weeks as an introduction to CrossFit. The goal here will be to learn the basics and get comfortable with different training modalities, including weightlifting, gymnastics, and metabolic conditioning.

You’ll do three non-consecutive workouts this week to prep your body for the challenge that lies ahead.

Prioritize doing each exercise with the proper technique to get the best bang for your training buck.

Workout 1:

The inaugural session will be a circuit of three exercises that will help you train your entire body. Begin each workout with a five-minute warm-up routine that could comprise light cardio like jogging or jumping jacks followed by some dynamic stretches. This will lubricate your joints and significantly limit injury risk.

3 rounds of:

• 10 Air Squats
• 10 Push-ups
• 10 Sit-ups

End the workout with a five-minute cool-down routine consisting of static stretches to flush out the metabolites from the muscle tissue, increase flexibility, and kickstart recovery. (1)

This is an excellent workout as it introduces you to the fundamentals of CrossFit while using just your body weight. You can do this versatile workout anywhere and at any time.

Workout 2:

It is now time to get acquainted with additional resistance. Beginners can use an empty barbell or light dumbbells for these exercises.

• Deadlifts: 3 x 5
• Dumbbell Overhead Presses: 3 x 10

Remember, CrossFit primarily involves functional exercises that target multiple muscle groups in the same movement. If you have previously only exercised on machines, it is time that you get comfortable with free weights.

Workout 3:

For the final workout of this week, you’ll be doing one of the CrossFit girls’ WODs — Helen. It is a classic CrossFit benchmark WOD that combines strength, cardio, and stamina.

Helen involves doing three rounds of three exercises. While it might not sound like a lot right now, you’ll be running on fumes by the end.

Helen WOD:

3 rounds of:

• 400-meter run
• 21 Kettlebell Swings (53/35 pounds)
• 12 Pull-ups

This is also when you should learn about a very integral part of CrossFit training — pacing. Adjust your effort so you can maintain consistent intensity throughout the entire workout.

Week 3 & 4: Expanding Your Movement Library

We are turning the training volume up a notch and you’ll be doing four workouts this week.  Consistently increasing training volume and intensity ensures gradual progress by preventing your muscles from adapting to your program.

It is not just about training frequency, we will also be introducing new exercises in this phase to add to the challenge.

Workout 4:

Plyometrics is an essential part of CrossFit. You will start the workout with box jumps, where men will use a 24-inch box and the ladies will use a 20-inch box. This format will apply across all the relevant exercises.

Exercise	Sets	Reps
Box Jumps (24/20 inch)	3	10
Kettlebell Swings (53/35 pounds)	3	15

During the kettlebell swings, focus on using your hips to generate power instead of relying on your shoulders and arms.

Workout 5:

When you are doing exercises like power cleans, the role of an elaborate warm-up routine is paramount. Before doing the recommended three sets of five reps, perform a couple of sets with an empty (or light) barbell to prepare your muscles, tendons, and connective tissue for this explosive lift.

Exercise	Sets	Reps
Power Cleans	3	5
Pull-Ups	3	10

Workout 6:

The sixth workout is a CrossFit classic — Cindy. Unlike other workouts that you have done until now, this workout involves exercising for 20 minutes without any rest. Your score will be the total number of reps you perform within the stipulated 20 minutes.

Cindy:

As many rounds as possible in 20 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 air squats

Workout 7:

I cannot even begin to tell you how many times I have seen people getting caught off guard by this unassuming workout.

Since this workout involves alternating between 30 minutes of work and rest time, you must go full-send during these two exercises.

3 rounds of:

• 30-second row
• 30-second rest
• 30-second burpees
• 30-second rest

Learn to listen to your body. Stop the workout if you’re experiencing pain or a weird sensation. Nine times out of 10, pushing through discomfort is never worth it.

Week 5 & 6: Increasing Intensity

It’s been a month, and I am assuming that you are now comfortable with CrossFit and its high-intensity and volume nature. If you are not, I wish the best for you for this next phase where we will shift gears and push our boundaries.

I like to think of these two weeks as a period where you test what your body can do.

Workout 8:

If you have never done front squats, let me warn you that it is a completely different beast than the conventional barbell back squats. Balancing a bar in the front rack position requires a lot of practice and can be uncomfortable in the beginning as the bar digs into your shoulders and collarbones.

It does not end here, as wall balls involve similar movement mechanics and load the quads. Cycle through the nine reps and you’ll realize it’s not as easy as it looks. Nonetheless, this is one of the best exercises to test your endurance and improve your hand-eye coordination.

Exercise	Sets	Reps
Front Squats	3	5
Wall Balls (20/14 pounds)	3	9

Workout 9:

This is the second time in this program that you will be doing power cleans. Focus on your form and generate as much explosive power as possible.

In CrossFit, there is no running from burpees. But the good news is that it can enhance your cardiovascular fitness and aid in burning off excess body fat.

Exercise	Sets	Reps
Power Cleans	3	3
Burpees	3	12

Workout 10:

It is time for another benchmark WOD. We’ll be opting for a workout that is known for its simplicity and intensity. The Fran workout involves alternating between thrusters and pull-ups.  The former combines a front squat with an overhead press, whereas the latter is the ultimate test of upper body strength.

“Fran”

• 21-15-9 reps of Thrusters (95/65 pounds)
• 21-15-9 reps of Pull-ups

Workout 11:

You do not want to make the mistake of overlooking the posterior chain, as it can lead to muscle imbalances and increase the risk of getting hurt. After rowing for 50 meters, use a heavy kettlebell and use your hip drive to target the glutes and hamstrings. Remember, the heavier weights shouldn’t come at the cost of compromised exercise technique.

3 rounds of:

• 50-meter row
• 10 kettlebell swings (heavy)

Workout 12:

Another day, another benchmark WOD. You already have a taste of what wall balls feel like. Now you must do 150 of these as a brutal test of mental and physical toughness.

 “Karen”

As many rounds as possible in 15 minutes of:

• 150 wall balls (20/14 pounds)

Week 7 & 8: Putting it All Together

With six weeks of CrossFit training behind you, you have now built a solid foundation and learned all the essential movements. The final two weeks of this 60-day CrossFit starter program will focus on putting all of it together and helping you unleash your maximum potential.

I call the final phase of the program — the Hero week.

You’ll be training six days a week to ensure maximum progress. During your days off, engage in 30 minutes of active recovery activities as it can speed up your gains. (2)

Workout 13:

Consider this workout as a race against time. Cycle through these three foundational CrossFit movements without compromising your exercise technique. This workout demands an incredible amount of power, precision, and mental fortitude.

“DT”:

5 rounds for time of:

• 12 deadlifts (225/155 lb)
• 9 hang power cleans (135/95 lb)
• 15 overhead squats (95/65 lb)

Workout 14:

Ever seen a flabby elite CrossFit athlete? Me neither.

Metabolic conditioning workouts are one of the pillars of CrossFit training. These push your cardiovascular system to the max, improving your overall work capacity and helping you achieve a shredded physique.

“Fight Gone Bad”: 

20-minute AMRAP of:

• 1 minute of wall-ball shots (20/14 lb)
• 1 minute of push-ups
• 1 minute of rowing
• 1 minute of sit-ups
• 1 minute of squats
• Rest 1 minute between rounds

Workout 15:

This workout is specifically designed to test your Olympic lifting prowess. The snatch is one of the most technically demanding exercises and can take several weeks to perform correctly.

“Isabel”

• 30 snatches (135/95 lb)

Workout 16:

This workout will smoke your legs if you don’t pace yourself during the rows. Remember, there are no thrusters without leg power. The Jackie WOD is as much about endurance as it is about strength.

“Jackie”:

• 1000-meter row
• 50 thrusters (135/95 lb)
• 30 pull-ups

Workout 17:

Murph is undoubtedly one of the most popular CrossFit hero workouts, dedicated to Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan. This workout will test your physical and mental limits like no other.

Avoid going all-out on the pull-ups, push-ups, and squats. Break them into manageable sets that allow consistent effort.

“Murph”:

• 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1-mile run 

Workout 18:

The final workout of this eight-week CrossFit program tests your upper body strength. However, your performance here depends on your grip strength.

“The Seven”:

• 7 muscle-ups
• 13 kettlebell swings (heavy)
• 19 pull-ups

Congrats, folks! You’ve made it through this CrossFit starter program and you should celebrate this accomplishment with your favorite meal and take a couple of days off from training — you deserve it.

Things To Remember

Consider the following factors for maximum gains:

Nutrition

Doing different things like gymnastics, weightlifting, and monostructural training each week places significant stress on your body. Ensure that you’re meeting your daily calorie and macronutrient needs for optimal strength, muscle, and endurance progress.

Recovery

You break down muscle tissue while you are training. Your muscles grow back bigger, stronger, and more resilient while you’re asleep. Sleep for at least eight hours each night so your body has enough time to recuperate.

Next Goal

Constantly evaluate your progress during this eight-week program. This will give you all the data points you need to determine which path you should take next. For instance, if you’re not happy with your Olympic weightlifting performance, devise a program that prioritizes these lifts.

Conclusion

Starting CrossFit as a beginner might feel intimidating but this eight-week program takes the guesswork out of the equation and gives you actionable advice on progressing gradually toward your dream physique and athletic abilities.

Like any other training program, consistency, dedication, and discipline are key to making progress during this eight-week CrossFit starter program. The going might get tough during these two months, but you must trust the process, and you’ll be amazed at the gains you make.

If you have any questions about this eight-week starter program, post them in the comments below, and I’ll be happy to help!

References:

1. Arntz F, Markov A, Behm DG, Behrens M, Negra Y, Nakamura M, Moran J, Chaabene H. Chronic Effects of Static Stretching Exercises on Muscle Strength and Power in Healthy Individuals Across the Lifespan: A Systematic Review with Multi-level Meta-analysis. Sports Med. 2023 Mar;53(3):723-745. doi: 10.1007/s40279-022-01806-9. Epub 2023 Jan 31. PMID: 36719536; PMCID: PMC9935669.
2. Ortiz RO Jr, Sinclair Elder AJ, Elder CL, Dawes JJ. A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes. J Strength Cond Res. 2019 Aug;33(8):2275-2287. doi: 10.1519/JSC.0000000000002589. PMID: 29742750.

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