CrossFit training: what a workout looks like (with 10 examples)
A CrossFit training session is a class with a fixed structure. First you warm up, then you work on technique or strength, and then you do the workout of the day. That workout is called the WOD (workout of the day). It's short, it's tough and it changes every day. The movements come from three corners: lifting with a barbell or kettlebell, bodyweight exercises, and cardio like rowing, running and jumping.
Below I'll walk you through how a class usually goes and how to read a workout. Then you get ten workouts, from easy to hard. And the most important bit: every workout can be scaled. So you don't need to be fit to join in.
Updated: 2026-11-05
How a CrossFit class is built up
In a CrossFit class you don't have to write your own plan. The workout is on the board and a coach explains what you're going to do. With us, a class lasts an hour. It usually goes like this:
- Warm-up. You loosen up with light movements. It's also when the coach gets a first look at how you move.
- Technique or strength. You practise one movement properly, like a squat or a deadlift. You build up the weight step by step.
- The WOD. Now the clock starts. Short and intense, at your level.
- Cool-down. A bit of walking it off and some stretching. In a lot of boxes you also write down your score.
CrossFit describes itself as "constantly varied functional movements performed at high intensity". In plain English: you do movements you also need in daily life, like lifting, bending, pushing and pulling. You keep mixing them up and you give it a proper go. Want the full story? Read what CrossFit actually is.
Varied doesn't mean random, by the way. The variety is there to make you fitter across the board. That includes the things you're not very good at yet.
AMRAP, EMOM and For Time: how to read a workout
The board is often full of abbreviations. It looks complicated, but there are really only a handful of formats.
| Format | What it means | Your score |
|---|---|---|
| For Time | Finish a set amount of work as fast as you can | Your time |
| AMRAP | As many rounds as possible: as many rounds as you can in a set time | Number of rounds |
| EMOM | Every minute on the minute: at the start of each minute you do a set number of reps, then rest for the rest of that minute | Keeping it going to the end |
| 21-15-9 | Two exercises: first 21 reps of each, then 15, then 9 | Your time |
| Chipper | A long list of exercises you work through once | Your time |
Why the clock? It shows how hard you're working. Can you do the same workout faster in a few months, or with a heavier weight? Then you've got fitter. Black on white.
Ten workouts from easy to hard
You can do the first three without any equipment, so at home too. From number 4 you'll need a kettlebell, a rower or a pull-up bar. Numbers 7 to 10 are well-known benchmark workouts from CrossFit itself. Don't know a movement? Have a look at the CrossFit exercises explained.
| # | Workout | What you do | Level |
|---|---|---|---|
| 1 | EMOM 10 minutes | Odd minutes: 10 air squats (a squat without weight). Even minutes: 5 push-ups. On your knees is fine. | Beginner |
| 2 | AMRAP 12 minutes | 10 lunges, 10 sit-ups, 200 metres of jogging or brisk walking | Beginner |
| 3 | 21-15-9 For Time | Air squats and sit-ups | Beginner |
| 4 | AMRAP 15 minutes | 5 burpees, 10 kettlebell swings, 15 air squats | Beginner to intermediate |
| 5 | EMOM 16 minutes | Rotate each minute: 12 calories on the rower, 10 goblet squats, 10 push-ups, 30 seconds of plank | Intermediate |
| 6 | 5 rounds For Time | 400 metre run, 15 kettlebell swings | Intermediate |
| 7 | Cindy | AMRAP 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats | Intermediate |
| 8 | Helen | 3 rounds: 400 metre run, 21 kettlebell swings, 12 pull-ups | Intermediate to advanced |
| 9 | Fran | 21-15-9 thrusters and pull-ups. A thruster is a squat with a barbell that flows into a press overhead. | Advanced |
| 10 | Grace | 30 clean & jerks For Time: the barbell from the floor to your shoulders, then overhead | Advanced |
The benchmarks come with a prescribed weight. That's called Rx. For Helen it's a 16 kilo kettlebell for women and 24 kilo for men. For Fran it's a barbell of roughly 29 or 43 kilo. For Grace roughly 43 or 61 kilo.
Rx isn't a starting weight. It's the standard for people who've been training for years. My advice: start lighter than you think. That's not failing, that's training smart.
Scaling: the same workout for every level
Scaling means you adjust the workout to what you can do right now. You pick a lighter weight, an easier version or fewer reps. The challenge stays the same. So everyone in the class does the same workout, each at their own level.
| Movement | How you can scale it |
|---|---|
| Pull-up | Jumping pull-up: you jump up from a box to help yourself |
| Box jump | Step-up: you step onto the box instead of jumping |
| Double-under (the rope passes under you twice per jump) | Single-under: normal skipping |
| Handstand push-up | Pressing a dumbbell overhead |
| Push-up | On your knees or with your hands on a raised surface |
| Barbell thruster | An empty bar or two light dumbbells |
The order is always the same: technique first, then consistency, and only then speed and weight. Do it right, then do it often, then do it hard. Is your pace suddenly dropping a lot, or is your technique getting sloppy? Then it's time to go lighter. Just starting out? Read CrossFit for beginners as well.
Got an injury or other complaints, are you pregnant or on medication? If in doubt, check with your doctor or physio first. The coach will then adjust the exercises to you. We don't take over the role of whoever's treating you.
Benchmark workouts: how to track your progress
Cindy, Helen, Fran and Grace are part of what CrossFit calls the Girls. They're fixed workouts that come back every now and then. The first ones were Angie, Barbara, Chelsea, Diane, Elizabeth and Fran. Grace and Helen followed soon after. There are also Hero workouts. CrossFit has been creating those since 2005 to honour fallen soldiers and first responders.
The idea is simple. You do one of these workouts now and again in a few months. Write down how you did it: which weight, which version, what time or how many rounds. Then you'll see exactly how far you've come. Much more fun than a vague feeling.
How often should you do CrossFit training?
CrossFit itself talks about five to six days a week. That's meant for people who've been training for a long time. Just starting? Then twice a week is a great start. You can keep that up, your body gets used to it, and you can always build from there.
We have classes every day of the week. Next to the regular WOD there's also Weightlifting, StrongLifts, Gymnastics, Hybrid Endurance and CrossFit 60+. Check the schedule to see which times suit you. Want to feel what it's like first? Come and do two weeks of unlimited training at our box in Amsterdam East.
Want to do these workouts properly? Start with a coach by your side.
With Your Strong Start you learn the movements from these workouts step by step, with a coach keeping an eye on you. You just show up, we sort out the rest. That way you build a solid base first, and then you'll be joining in on Cindy or Fran.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
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Frequently asked questions
Can you do CrossFit workouts at home?
Yes. Workouts 1 to 3 above need no equipment. With a pull-up bar you can do Cindy too. What you miss at home is someone watching your technique and telling you when to go heavier or lighter.
Is CrossFit a full body workout?
Usually, yes. Lots of workouts use your whole body at once. And spread over a week, your legs, back, arms, core and fitness all get their turn.
Do you build muscle with CrossFit?
You get stronger, because you lift regularly. Most people also add a bit of muscle if they train often and eat enough. You won't suddenly end up with a bodybuilder's physique.
What do Rx and scaled mean?
Rx means you do the workout exactly as written, with the official weight and the official movements. Scaled means you've adjusted it to your level. Both are absolutely fine.
Do I need to get fit before I start?
No. You start at your level and every exercise gets scaled. You don't need to be fit to start. You do need to be willing to train.