CrossFit beginners have special needs. They need to learn how to correctly perform exercises and also to build the general and specific fitness to endure intense WODs (Workouts of the Day). One tool that CrossFit Silicon Valley has found useful to help create a strong foundation is what they call the “SV Beginner’s Ladder,” a relatively simple routine that ramps newbies up toward prescribed CrossFit benchmarks.
The Beginner’s Ladder focuses on three bodyweight exercises: the squat, push-up and pull-up. As a group, these exercises are hard to beat for a number of reasons, and are appropriate for CrossFit rookies and veterans alike. As equipment-free (save a pull-up bar) bodyweight exercises, the squat, push-up and pull-up are important because they each teach beginners how to coordinate their body parts in motion before attempting to control themselves with additional resistance.
In this article, Judd Xavier and Tom Rankin explain the ladder in detail, and how to use it with various levels of beginning CrossFitters.