CrossFit Workout Routine

CrossFit Workout Routine
The CrossFit workout routine is a strength-training fitness regime that promotes overall body fitness. Know more about this workout in this article.
CrossFit is a fitness company started by Greg Glassman. It has more than four thousand affiliated gyms across the world. 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. CrossFit workout includes the following:
  • Sprinting
  • Rowing
  • Jumping rope
  • Climbing rope
  • Flipping tires
  • Weightlifting
  • Bodyweight exercises
CrossFit uses a combination of the above-mentioned exercises to create "Workouts of the Day" (WOD). 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 below are some popular CrossFit workouts. Workouts on the left side of the table are named after common girl names, while those on the right are named to pay tribute to the soldiers who achieved martyrdom, while serving the US army.
(Note: The workouts that are mentioned below 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
  • 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)
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. 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.
Girl Doing Squats
Strong Woman Weightlifting A Barbell
Weightlifting Strong Man On A Gym
Deadlift
Rowing Machine
Skipping Rope