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The 28-Day Crossfit Program For Beginners

This document outlines a 28-day CrossFit program for beginners. The workout for day 5 includes exercises like bodyweight squats, burpees, pushups, barbell front squats, and handstand pushups. It provides the equipment needed and instructions for sets, reps, and rest periods for each exercise. The front squats have a pyramid-style rep scheme and the handstand pushups and another front squat exercise use a Tabata interval training method.

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Aditya Pratap Singh
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590 views2 pages

The 28-Day Crossfit Program For Beginners

This document outlines a 28-day CrossFit program for beginners. The workout for day 5 includes exercises like bodyweight squats, burpees, pushups, barbell front squats, and handstand pushups. It provides the equipment needed and instructions for sets, reps, and rest periods for each exercise. The front squats have a pyramid-style rep scheme and the handstand pushups and another front squat exercise use a Tabata interval training method.

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
7 YES

ROUTINE
EXERCISE EQUIPMENT SETS REPS R E ST

BODYWEIGHT SQUAT No Equipment 3 10 --

BURPEE 3 5 --

GENERAL PUSHUP No Equipment 3 10 --

THE 28-DAY CROSSFIT PROGRAM FOR 3 5 --


BEGINNERS
*Divebomb Pushup

Barbell, Squat
BARBELL FRONT SQUAT Rack
7 * 2 min

*Rep scheme: 10x50%, 8x60%, 5x70%, 3x80%, 3x85%, 2x90%, 10x55%-60%. Warmup as needed
before working sets.

Barbell, Squat
BARBELL FRONT SQUAT Rack
8 * 10 sec.

*TABATA for reps—20 seconds on, 10 seconds off. 95 pounds for men, 65 for women. 4 minutes
of rest before 3B.

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7/26/2021 The 28-day CrossFit Program for Beginners | Muscle & Fitness

HANDSTAND PUSHUP 8 * 10 sec.

*TABATA for reps—20 seconds on, 10 seconds off.

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