CrossFit training focuses on variety and fitness. For this reason, the workout of the day (WOD) is never the same from day to day. One day, a participant might go for a run, while the next day, they may focus on perfecting handstands or box jumps. It's an effective method for getting (and staying) fit.
Sample CrossFit Style Workouts
CrossFit gyms - also known as "boxes" - typically have all the equipment needed for daily workouts. Expect to see ropes to climb, weights to lift, and plenty of room to move. If you want to get a similar experience in your own home without all the extra equipment, focus on varied workouts that consistently challenge your strength and stamina. Start every workout with a dynamic warm-up including plenty of movement to get your muscles warm and ready to work.
Beginner's Workout
If you're new to exercising, or haven't exercised in quite some time, try this workout and modify moves as necessary. If you start to feel discomfort or pain, back off that exercise and consider moving into your cooldown. Try doing this workout twice a week in the beginning, increasing the number of workouts and length of the workout as you feel able.
- Do 30 seconds of jumping jacks. Consider lateral step touches as a modification if the jumping jacks are too intense.
- Rest for 30 seconds.
- Do 30 seconds of push-ups; try on your knees or up against the wall if full push-ups are too much.
- Rest for 30 seconds.
- Do 30 seconds of jogging in place. March vigorously if jogging in place doesn't work.
- Rest for 30 seconds.
- Do 30 seconds of alternating lunges. If lunging proves too difficult, take large steps forward instead.
- Rest for 30 seconds.
- Repeat the sequence, starting with step #1, up to five times, adding ample time for a cool down at the end.
Preparatory CrossFit Workout
Though nobody is truly "ready" for their first CrossFit experience, there are certain movements you can practice so your first box workout doesn't come as a huge shock to your body. You will need weights for this workout. Rest as needed in between movements and focus on getting your form right, even if that means you must slow down. If you plan to repeat this workout, vary the exercises each time, replacing cardio movements for other cardio movements and strength movements for other strength movements.
- Start with a 1-mile run.
- Practice a weighted dead lift for 60 seconds.
- Practice a wide squat dead lift for 60 seconds.
- Practice air squats for 60 seconds.
- Practice a weighted squat with an overhead press for 60 seconds.
- Practice a squat clean with either a barbell or hand weights for 60 seconds.
- Practice a clean and jerk for 60 seconds.
- If you have access to a bar, do pull-ups for 60 seconds.
- Walk a quarter of a mile.
- Attempt hand stands for 60 seconds.
- Cool down and stretch.
Filthy Fifty Advanced Workout
This workout is not appropriate for beginners. Advanced exercisers will find this workout challenging, but can modify exercises to accommodate any movement limitations. This workout should take 20-30 minutes. Each exercise should be done as quickly as possible without sacrificing form. The equipment required for this workout includes a jump rope, some hand weights, and a bench, box, or step for box jumps. Note that this workout is not meant to be repeated multiple times in a week.
- Do 50 reps of walking lunges.
- Do 50 reps of push-ups.
- Do 50 reps of air squats.
- Do 50 reps of double-unders (a double pass of a jump rope).
- Do 50 reps of weighted push presses (squat followed by a weighted overhead press).
- Do 50 reps of jumping onto a stable bench, step, or box.
- Do 50 reps of pike planks.
- Do 50 reps of high knees.
- Do 50 reps of sit-ups.
- Do 50 reps of burpees.
Vary Your Workouts
Since CrossFit is all about overall fitness, it's important to not rely on one specific workout for any long period. Instead, look for new and unfamiliar exercises to do. Consider swimming, biking, weighted vest jogs, and plenty of body weight movements to help achieve impressive, overall fitness.
