Beginner CrossFit Routine: 3 Days a Week for Maximum Results

Workout 3 Days a Week Routine For Beginners

CrossFit is constantly varied functional movements performed at high intensity. It’s nuanced AF and complicated, so it’s not surprising that many beginners are overwhelmed when they start.

Training 5 days a week is common for advanced and professional athletes, but for beginner CrossFitters 3 days a week is ideal. This schedule allows you to hit the muscles groups with consistency and maximizes recovery between workouts.

1. Warm Up

In a CrossFit program, the goal is to develop multiple components of fitness. This means that workouts should be balanced and should incorporate a variety of movement patterns, time domains, and weight loads. Many CrossFit athletes struggle to strike this balance and either train too hard and sabotage their progress or they take too much time off and wonder why they aren’t making any gains.

A typical workout consists of a warm-up session, which generally takes up to fifteen minutes, and the WOD (workout of the day). The WOD is a high intensity circuit that includes several exercises to challenge your strength, balance, agility, endurance and anaerobic power. The WOD should last anywhere from twenty to thirty minutes. The rest and recovery portion of the workout should take another five to ten minutes.

2. Strength

Crossfit workouts are a great way to improve strength and build functional movement skills. The movements used in CrossFit workouts are often complex and require a high level of coordination. However, beginners can scale these workouts to their abilities.

In addition to the complex movements, CrossFit workouts also feature short conditioning sets and explosive moves. For example, many exercises like double unders, wall balls, chest to bar pull-ups and snatches appear in every WOD. These movements improve agility and speed.

The strength portion of a crossfit routine is designed to increase muscle mass. The workouts include a variety of exercises, such as front squats, back squats, deadlifts and bench presses. The increased strength helps you perform better in CrossFit, and it allows you to handle heavier weights.

3. Cardio

If you’re a beginner, don’t start with a program that requires you to do CrossFit workouts daily. This will be way too much intensity and work for your body to handle at first.

The best crossfit routines for beginners include high-intensity workouts every other day and then low-intensity workouts on the other days. This allows your muscles to recover and build strength.

Whether you’re preparing for a Spartan race or just looking to improve your general fitness, this three-day-a-week program will help you get lean and fit. It includes workouts that improve grip and core strength for obstacle course races, while training your anaerobic endurance for rope climbs, heavy carries, and tire flips. It also incorporates metabolic conditioning exercises to improve your running and cycling performance.

4. Flexibility

People who workout 3 days a week do CrossFit to improve and maintain their overall fitness. This includes strength, agility, speed, endurance and coordination. It also combines weightlifting, gymnastics and metabolic conditioning.

Generally speaking, the 3 day routine is the best option for beginners as it allows you to train at an optimal intensity without burning out. It also maximizes the effect of recovery which is key to progressing from workout-to-workout.

In order to make the most of your training, it is important that you vary exercise selection, load, sets, reps, distances and time. Otherwise, you risk becoming stuck in a Groundhog Day-type situation where you never see improvement and your Fitness Level stagnates. Ideally, you want to create a well-rounded or balanced template that will incorporate all aspects of fitness.

5. Recovery

Many CrossFit athletes struggle with finding the right balance between workouts and rest. Some overtrain, sacrificing performance and potentially causing injury or illness. Others take too much time off, resulting in limited improvements. Tracking your workouts, diet, and health markers like sleep patterns and blood pressure may help you identify your optimal training-to-rest ratio.

Older athletes (ie Master’s athletes) typically need more recovery than younger lifters. This can be mitigated by reducing the number of high-intensity workouts per week. A good way to approach this is to implement a block-style training structure, such as the one below. This phasic template provides a solid mix of strength, power and weightlifting sessions, gymnastics and conditioning. It also allows for a bit of rest between each block, which will reduce overall fatigue.

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