CrossFit is a high-intensity fitness chauffeur that combines
various elements of weightlifting, cardiovascular exercise, and bodyweight
movements. It is designed to challenge your body and push you to new limits. If
you're looking to tone your body and improve your overall fitness, here are 20
effective CrossFit workouts that can help you achieve your goals.
Fran:
This classic CrossFit workout consists of thrusters (a blend
of a front squat and a push press) and pull-ups. Perform 21 thrusters followed by
21 pull-ins, then 15 pushers and 15 pull-ups, and finally 9 thrusters and 9
pull-ups, for time.
Cindy:
Cindy is an AMRAP (as many rounds as possible) workout that
includes 5 pull-ups, 10 push-ups, and 15 air squats. Complete as many rings as
you can in 20 minutes.
Helen:
Helen involves running, kettlebell swings, and pull-ups.
Complete 3 rounds of a 400-meter run, 21 kettlebell swings, and 12 pull-ups,
for time.
Murph:
Named after a fallen Navy SEAL, Murph is a challenging
workout that consists of a 1-mile run, 100 chin-ups, 200 push-ups, 300 air
squats, and another 1-mile run. You can choose to do it with or without a
weighted vest.
Grace:
Grace is a benchmark workout that focuses on clean and
jerks. Complete 30 clean and jerks for time, using a weight that challenges
you.
Diane:
Diane combines deadlifts and handstand push-ups. Perform
21-15-9 reps of deadlifts and handstand push-ups, for time.
Isabel:
Similar to Grace, Isabel is all about snatches. Complete 30
snatches for time, using a weight that challenges you.
Annie:
Annie is a combination of double-unders (jumping lead where
the rope passes under your feet twice in one jump) and sit-ups. Complete
50-40-30-20-10 reps of double-unders and sit-ups, for time.
Fight Gone Bad:
Fight Gone Bad is a circuit-style workout that includes wall
balls, sumo deadlift high pulls, box jumps, push presses, and rowing. Perform
each exercise for 1 minuscule, with no rest between exercises. Repeat for 3
rounds.
Nancy:
Nancy is a running and overhead squat workout. Complete 5
rounds of a 400-meter run and 15 overhead squats, for time.
Angie:
Angie is a bodyweight workout that includes pull-ups,
push-ups, sit-ups, and air squats. Complete 100 reps of each exercise, in any
order you choose, for time.
Kelly:
Kelly involves running, box jumps, and wall balls. Complete
5 rounds of a 400-meter run, 30 box jumps, and 30 wall balls, for time.
Filthy 50:
Filthy 50 is a challenging workout that includes 50 reps of
10 changed exercises, including box jumps, jumping pull-ups, kettlebell swings,
walking lunges, knees-to-elbows, push presses, back extensions, wall balls,
burpees, and double-unders. Complete all reps for time.
The Chief:
The Chief is an AMRAP workout that consists of 3-minute
rounds of power cleans, push-ups, and air squats, with 1 minute of rest between
rounds. Repeat for 5 rounds.
Tabata This:
Tabata This is a series of 4-minute intervals, where you
perform 8 rounds of 20 seconds of work followed by 10 proceedings of rest for
each exercise. The exercises include squats, kettlebell swings, push-ups,
sit-ups, and rowing.
Randy:
Randy is a simple yet challenging workout that involves 75
power snatches for time, using a weight tha challenges you.
The Seven:
The Seven is a demanding workout that includes 7 rounds of 7
handstand push-ups, 7 thrusters, 7 knees-to-elbows, 7 deadlifts, 7 burpees, 7
kettlebell swings, and 7 pull-ups, for time.
Jackie:
Jackie is a rowing, thruster, and pull-up workout. Complete
1,000-meter row, 50 thrusters, and 30 pull-ups, for time.
Double DT:
Double DT is a variation of the classic workout DT, which
includes deadlifts, hang power cleans, and push jerks. Complete 10 rounds of 12
deadlifts, 9 hang power cleans, and 6 push jerks, for time.
Hero WODs:
Hero WODs are workouts named after fallen military and first
responders. These workouts are typically longer and more challenging, often
involving a combination of cardio, weightlifting, and bodyweight movements.
Examples include "Murph" (mentioned earlier), "JT," and
"Loredo."
These 20 effective CrossFit workouts are just a glimpse of
the countless options available to help you tone your body and improve your global
fitness. Remember to warm up properly, scale the workouts to your fitness level
if needed, and always prioritize safety and proper form. Enjoy the challenge
and the results that CrossFit can bring to your fitness journey.