CrossFit Workout Routine

The CrossFit workout routine is a strength-training fitness regime that promotes overall body fitness. Know more about this workout.
FitnessVigil Staff
Last Updated: Jun 29, 2018
CrossFit is a fitness company started by Greg Glassman. It has more than four thousand affiliated gyms across the world.
Woman Flipping Heavy Tire
The CrossFit workouts have become popular among fitness enthusiasts as they are strenuous, and impact every part of the body. The strategy is to target the body as a whole, and not just specific body parts, as is the case with other commercial gyms.
Woman Doing Rowing Machine Workout
CrossFit workout includes the following:
  • Sprinting
  • Rowing
Skipping Rope
  • Jumping rope
  • Climbing rope
Man Flipping Tire In Gym
  • Flipping tires
Strong Woman Weightlifting A Barbell
  • Weightlifting
Bodyweight Exercises
  • Bodyweight exercises
Girl Doing Squats
CrossFit uses a combination of the exercises mentioned here to create "Workouts of the Day" (WOD).
Gym fitness workout: Man ready to exercise with kettle bell
CrossFit does not subscribe to any set routine. According to the company, a known, pre-decided workout, takes away the surprise element from the workout. However, the basic idea behind each exercise is the same - core strengthening and conditioning.
Mentioned are some popular CrossFit workouts. Some workouts are named after common girl names, and some are named to pay tribute to the soldiers who achieved martyrdom, while serving the US army.
(Note: These workouts should be done under the supervision of a certified CrossFit Trainer.)
Workout Routine
  • Angie
    1. 100 pull-ups
    2. 100 push-ups
    3. 100 sit-ups
    4. 100 squats

  • Barbara
    1. 20 pull-ups
    2. 30 push-ups
    3. 40 sit-ups
    4. 50 squats
    (3 minutes rest between rounds)

  • Chelsea
    1. 5 pull-ups
    2. 10 push-ups
    3. 15 squats
  • Diane
    1. Deadlift 225 lbs
    2. Handstand push-ups
    (21-15-9 reps)

  • Elizabeth
    1. Clean 135lbs
    2. Ring Dips
    (21-15-9 reps)

  • Fran
    1. Thruster 95lbs
    2. Pull-Ups
    (21-15-9 reps)
  • Cindy
    1. 5 pull-ups
    2. 10 push-ups
    3. 15 squats
    (Do as many rounds as possible in 20 minutes)

  • Grace
    1. Clean and Jerk 135lbs (30 reps)

  • Isabel
    1. Snatch 135 pounds (30 reps)
  • Jackie
    1. 100 meter row
    2. Thruster 45 lbs (50 reps)
    3. Pull-ups (30 reps)
  • Mary
    1. 5 handstand push-ups
    2. 10 one-legged squats
    3. 15 pull-ups
    (Do as many rounds as possible in 20 minutes)

  • Nancy
    1. 400 meter run
    2. Overhead squat 95lbs x 15
    (5 rounds for time)
  • JT
    1. Handstand push-ups
    2. Ring dips
    3. Push-ups
    (21-15-9 reps)
  • Michael
    1. 800m run
    2. 50 back extensions
    3. 50 sit-ups
    (3 rounds for time)
  • Murph
    1. 1 mile run
    2. 100 pull-ups
    3. 200 push-ups
    4. 300 squats
    5. 1 mile run

  • Daniel
    1. 50 pull-ups
    2. 400m run
    3. 95 pound thruster (21 reps)
    4. 800 meter run
    5. 95 pound thruster (25 reps)
    6. 50 pull-ups
  • Josh
    1. 95 pound overhead squat (21 reps)
    2. 42 pull-ups
    3. 95 pound overhead squat (15 reps)
    4. 30 pull-ups
    5. 95 pound overhead squat (9 reps)
    6. 18 pull-ups
Calisthenic And Bodyweight Exercises
  • Jason
    1. 100 squats
    2. 5 muscle-ups
    3. 75 squats
    4. 10 muscle-ups
    5. 50 squats
    6. 15 muscle-ups
    7. 25 squats
    8. 20 muscle-ups
  • Griff
    1. 800m run
    2. 400m backwards run
    3. 800m run
    4. 400m backwards run

  • Jerry
    1. 1 mile run
    2. 1 mile row
    3. 1 mile run

(Source: CrossFit)
Men Flipping Each Other
The CrossFit workout involves interval training, i.e., high intensity exercises followed by low intensity exercise. This provides a complete cardiovascular workout and helps in burning more calories in lesser time. A typical CrossFit workout usually lasts for 20 to 30 minutes.
Woman Using Rowing Machine
As CrossFit workouts are known all over the world for being the most strenuous, it is important that you consult a certified CrossFit Trainer before starting this program.