There are over 13 000 members of affiliated gyms that practice CrossFit workout in 120 countries. Also, there’s an estimate of about 4million CrossFitters in the world. That is HUGE if you ask us! Some see the community of CrossFitters as cult-like due to the following and dedication of their members. You may have wondered, what are CrossFit workouts? You have your answer right here.
What’s more? You probably know about CrossFit. You know it consists of sweat, abs, and more abs. But you have no idea if it’s right for you. This article will help you find out.
What are CrossFit Workouts?
CrossFit workouts are high-intensity interval training. They involve strength and conditioning functional movements performed at a high level. Some of these movements may include squats, push-ups, and weight-lifting. They also add movement from your daily activities, like pulling, walking up the stairs, pushing. Greg Glassman, the founder of CrossFit, answers the question, what are CrossFit workouts. According to him, it’s a “sport of fitness.”
CrossFit features a workout of the day (WOD) for its members. CrossFit workout of the day is a combination of different exercises into a fitness routine. They post daily CrossFit workouts on the internet; it’s accessible to anyone. What’s more interesting is, these workouts always vary. So, you’d rarely do the same work out twice.
Also, CrossFit exercises last a specified amount of time. For example, a workout might be six rounds of 20 squats for a max amount of time. CrossFit workouts require different equipment like jump rope, kettlebells, plyo box, medicine balls, and rings. However, you can find minimal to no-equipment CrossFit workouts too.
Popular CrossFit Terminologies are:
- WODS: Workout of the day
- AMRAP: As many reps as possible
- RFT: Rounds for time
- EMOM: Every minute on the minute
- CFWU: CrossFit warm-up
- SQ: Squat
CrossFit Workouts for Beginners
This high-intensity exercise might sound like a lot. So, let’s figure: What are CrossFit workouts a beginner can try? Before you locate a gym yet, here are some beginner CrossFit workouts you can try at home. You can switch things up and be creative. The aim is to give you an idea of how things work and help you build up.
Here are Some of the Best CrossFit Workouts to Start With:
- 5 Rounds:
- 20 lunges
- Jump rope for 2 minutes
- AMRAP (20 minutes):
- 10 sit-ups
- 10 burpees
- 3 Rounds:
- 10 pull-ups
- 10 front-squats
- 8 push presses
- AMRAP (20 minutes):
- 10 push-ups
- 10 pull-ups
- 15 air-squats
- 4 Rounds:
- Walk for 5 minutes
- 10 jumping jacks
- Run for 5 minutes
- AMRAP (20 minutes):
- 12 push-ups
- 20 air-squats
- 20 lunges
- AMRAP (10 minutes)
- 10 pull-ups
- 5 push-ups
- 10 air-squats
There are workouts you can do with a dumbbell. Here’s a CrossFit Dumbbell Workout:
- 3 Rounds:
- 10 Dumbbell thrusters
- 15 Burpees
- 20 Air squats
When you want to train your lower body or build strong legs:
CrossFit leg workouts you can use include: squats, wall ball, dumbbell thrusters, and box jumps. If you’re a beginner, CrossFit workouts at home may not give you the community ‘feel.’ You don’t have to worry about that. Go solo first, then join a gym when you’re ready.
Finally, remember to have a rest day each week!
Six Types of CrossFit Workouts for Healthy Fitness
What are CrossFit workouts you can adopt for healthy fitness? These are some of the popular CrossFit WOD (workouts of the day). These workouts are not for the faint-hearted, but they are rewarding. The Six Types of CrossFit Workouts Are:
“As many reps as possible” or “As many rounds as possible.” You complete different exercises, as many times as you can, within a time frame. This workout builds my endurance and encourages focus.
Workout: 12 minutes of eight front squats and eight shoulder presses
“Each moment on the moment.” You start a running clock and do a given number of reps at intervals – despite the name- at the beginning of each minute. This type of workout examines your force of recovery.
Workout: Three clean and jerks every minute for 10 minutes
“Rounds for Time” means finishing a given number of rounds of circuit as quickly as possible. It cultivates long-lasting muscle endurance and strength.
Workout: Eight rounds of 10 kettlebell swings, 10 kettlebells clean and presses, and 5 kettlebell snatches
This type of CrossFit workout combines different movements at high volume. It involves a one-round series of exercises, with high reps, to complete the fastest time possible.
Workout: 80 press-ups, 75 bodyweight squats, 40 burpees, 30 Alt lunges, 20 burpees, 10 pull-ups.
You perform one or more exercises, increasing or decreasing the repetition as you go. Ladder exercises are great CrossFit cardio workouts.
Workout: 15 to 1 kettlebell goblet squats superset with 1 to 15 kettlebell Russian swings.
Tabata is an interval workout. You do eight rounds of high-intensity work, with intervals of 20 seconds work and 10-seconds rest.
Workout: Do Five Tabatas in 24 minutes: row, air squats, pull-ups, push-ups, and sit-ups. Perform with a minute rest between each Tabata.
Nine Popular CrossFit WODS
This WOD is a CrossFit classic and one of the most popular workouts. It consists of two exercises: Thrusters and Pull-ups. The recommended weight for Thrusters is 95 pounds for men and 65 pounds for women. Here, you do 21 reps, then 15 reps, and 9 reps of each, for time.
Mary is one of the bodyweight CrossFit workouts. Your goal: complete as many rounds of the three exercises as possible in 20 minutes. Start with 5 handstand push-ups, 10 pistols (alternating legs), and lastly, 15 pull-ups.
Angie is 100 reps of four different exercises. It’s at this point many beginners start questioning their interest in CrossFit. You’ll be doing 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats. If you’re a beginner, it’s okay if you don’t finish it. You won’t be the first.
4. Home Chipper
Home Chipper is a descending ladder workout. You start with 100 reps of the first exercise, down to 10 reps of the eight exercise. So, you’ll be doing eight different exercises. Here’s how it goes:
- 100 squats
- 90 sit-ups
- 80 alternating lunges
- 70 burpees
- 60-second plank
- 50 mountain climbers
- 40 press-ups
- 30 hollow rocks
- 20 jump squats
- 10 hand-release press-ups
Karen is one of the simplest WOD. Here, you’ll be doing 150 wall balls as fast as possible. Throw a 20lb medicine ball above the 10ft mark with each rep. Women use a 14lb medicine ball.
For Helen, you’ll do 3 rounds of a 400-meter run, 21 kettlebell swings, and 12 pull-ups. You’ll do them as fast as possible. The weight of the kettlebell swing is 53lb.
Eva involves the same exercise as Helen. But, this time, you’ll go harder. It involves 3 rounds of the 800-meter run, 30 kettlebell swings, and 30 pulls. The weight of the kettlebell here 40lb.
Murph is known as Hero WOD. It’s also a bodyweight CrossFit workout. Murph was in honor of Lieutenant Michael Murphy, a Navy SEAL killed in Afghanistan. It involves a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and finally, a 1-mile run.
Cindy is beginner-friendly. It involves 5 pull-ups, 10 press-ups, and 15 air squats, as many times as possible in 20 minutes.
Is CrossFit a Good Way to Lose Weight and Get in Shape
Will CrossFit help you burn some calories and get in shape? What are CrossFit workouts doing for weight loss? CrossFit can help your weight loss journey. And, it can help you get in shape. However, workouts alone may not make much difference. CrossFit, on their website, states, “You cannot out-exercise a bad diet.”
In other words, weight loss is a result of lifestyle changes. Exercise and diet are the two main factors that contribute to weight loss. So, you cannot focus on one and leave the other. Develop a morning exercise routine, eat healthily, and be consistent. You can also exercise later in the day. The idea is to make it a lifestyle.
Is CrossFit Right for You? (Pros and Cons)
We’ve answered some questions, including what are CrossFit workouts a beginner can try. Now, should everyone try these workouts? Most people would argue CrossFit is for everyone because you can tweak the routine to suit you. You can find CrossFit kid’s workouts or partner workouts CrossFits. You can also target different parts of your body with CrossFit Ab workouts, CrossFit back workout, and others.
CrossFit is a Good Idea for the Following People:
- Fitness Enthusiasts
Do you love going to the gym every day? A-ha! Then, CrossFit it is. Generally, if you’re obsessed with fitness, workout routines, CrossFit is right for you.
- Weight Training Beginners
CrossFit workout routines involve a lot of lifting. So, it’s a great place if you’re looking for where to start. Also, you’ll get a lot of support from your fellow CrossFitters.
- People looking for a Community
If you need a support group that can inspire you, CrossFit is all that. There are different CrossFit gyms in various locations. They all instill a sense of belonging to their members.
- Lastly, if you love competition
CrossFit promotes the spirit of sports and competition among its members. You can compete with people in your group. Even more, there’s CrossFit open workout and online competition.
CrossFit May Not Be a Good Idea If You are a:
CrossFit is not for anyone looking to specialize. For example, if you are training for a specific sport, say Olympic weightlifting. You’d be better off with a coach. Or join a program that focuses on improving that skill. In as much as CrossFit covers some skills in powerlifting, it doesn’t focus on them.
If you love training alone, CrossFit is not for you. You’ll not have the chance to choose your exercise routine or do things your way.
The Bottom Line
CrossFit can improve your stamina, power, endurance, coordination, agility, speed, flexibility, and balance. Hopefully, this article gives you tells you everything you should know about CrossFit. It involves a lot of high-intensity training. If that’s not something you’d love to do, that’s okay. But, if you love challenges and are ready to go all the way, join the community!