These insane crossfit workouts are gathered from around the world and designed by experts and enthusiasts alike. Also, have a look at types of crossfit exercises.Some you will like, others you will hate and a few will absolutely blow you away. Take take when performing these and as always stick to proper technique. 3 Rounds for time: 10 Handstand push ups, 200 m run
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
6 Rounds for time: 10 push ups, 10 air squats and 10 sit ups
Run 1 mile, plus 50 squats-for time.
10 rounds for time: 10 push-ups, 10 squats, 10 sit ups
50 air squats, 4 rounds. rest for 2 minutes between rounds.
10 rounds for time: 10 push-ups, 100m dash
sprint 50 meters, 10 push ups. 10 rounds
5 rounds for time: 10 push-ups, 10 hollow rocks, run 200 meters
Handstand 10 seconds jack-knife to vertical jump. 25 reps…
10 rounds for time: 10 sit ups, 10 burpees
4 Rounds for time: 10 vertical jumps, 10 push ups, 10 sit ups
5 Rounds for time: 10 vertical jumps, run 400 meters
Sprint 200m and do 25 push ups, 3 rounds.
10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
“Susan” – 5 rounds for time: Run 200m, then 10 squats, 10 push ups
10 to 1 ladder: sit-ups/pushups and a 100 meter sprint between each set.
10 sets of: 30 second handstand hold followed by holding for 30 seconds at bottom of squat
10 x 50 meter sprint (rest is 2 minutes between sprints)
3 Rounds for time: 20 jumping jacks, 20 burpies, 20 air squats
4 Rounds for time: 20 ab mat sit-ups, 20 push-ups, 400 meter run
run 400m air squat 30 hand stand 30 seconds 3 rounds for time
3 Rounds for time: Run 1/2 mile, then 50 air squats
5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
10 to 1 ladder: Burpees and Sit ups
10 Rounds for time: 10 burpees, 100 m sprint
For time: 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
5 rounds: 30 second handstand, 60 second squat hold ( at the bottom of the squat)
3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
3 rounds for time: 400m run/sprint followed by 30 air squats
4 sets x 25 jumping squats
3 rounds for form/technique: 5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
10 rounds for time: 10 walking lunges, 10 push-ups
3 Rounds: 30 push ups, 30 second handstand
Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
20 rounds: 5 push ups, 5 squats, 5 sit ups
10 Rounds: 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).
5 Rounds: 200 m dash (rest is the length of time it took you to complete the previous 200m dash)
50 air squats x 5. Rest equal amounts as it took to do each 50.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
7 rounds for time: 7 squats, 7 burpies
Air squat x 10 push up x 10 sit up x 10 3 rounds for time
Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time bottom to bottom (rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)
Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Run 1 mile with 100 air squats at midpoint, for time
Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800. Invisible Fran…21-15-9 of air squats and push ups for time.
Handstand to Jack-Knife to vertical jump. 30 Reps.
Run 1 mile and do 10 push-ups every 1 minute.
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
Now that we have reached the conclusion of this guide, It is only right that we talk about setting and reaching your goals. We all want that dream body right? So the first things we must do is set CrossFit goals
So where do we begin? Or is the question: How do we begin?
Make the Choice to Start Exercising and Eating Right
Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self “I need to get in shape”, it means something. You should be answering these questions in your mind: When can I work out? What exercises should I do today? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward.
Write Down the CrossFit Workouts You Do And Track Progress
You need a reference that is realistic towards your weekly activity. Write down everything you do in your workouts and keep it in a training diary or something similar. This should include exercises, time, and anything else you would like to add such as how you felt, rate the workout on a scale of 1/10 etc. Soon, you’ll have a visual perspective on what you’ve done already and what you need to do to get you closer to your dream body
Create a Simple Plan and Set Realistic Goals
Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, “I will try 3 different CrossFit workouts this week. I will eat a little less each meal.” Simple is success.
Execute Your Plan
Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step.
I hope these things along with all the information you have just learnt in this beginners guide to CrossFit will help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try CrossFit and experience the benefits today.