Are you interested in CrossFit? You should know that this type of training cannot be boring. CrossFit trainers and athletes have developed a lot of workout variations. We will tell you about those variations below.
CrossFit Workout Names
The main rule of CrossFit is no specialization and maximum variety. You are not expected to take the program and practice it for a month, two, three … In CrossFit, every day you will shake your body with a new load, use different muscle groups in different sequences. However, you should alternate them sensibly, otherwise it will turn against you. It is necessary to alternate both types of loads and their sequence (variants of WOD complexes). There are many CrossFit workout names.
Hardest CrossFit Workouts
WOD is the main part of the workout.
When doing the WOD CrossFit program in a group, you will compete either for performing the specified number of repetitions and sets faster, or for performing more repetitions for the same time.
The progress in doing CrossFit exercises is defined as:
- ability to perform more circuits in the workout session for the allotted time;
- ability to perform a training program (WOD) in a shorter time;
- growth of strength indicators (when performing strength exercises).
Reduce the working weight specified in the WOD if it is too heavy for your fitness level. As you become stronger, you can increase weight.
For beginners: look at the WOD program, where all exercises are performed with the weight of your own body – Angie, Barbara, Chelsea, Cindy.
- 100 pull-ups
- 100 push-ups
- 100 captains chair knee raises
- 100 squats
(Against the clock)
You need to do 100 repetitions of a particular exercise before proceeding to the next one.
- 20 pull-ups;
- 30 push-ups;
- 40 captains leg raises;
- 50 squats.
Rest between circuits – 3 minutes
5 circuits, against the clock
- 5 pull-ups;
- 10 push-ups;
- 15 squats.
1 circuit per minute, total 30 circuits
- thruster 40 kg;
Three rounds, 21-15- and 9 reps, against the clock
- pushing (clean and jerk) 60 kg
30 reps against the clock *
- 400 m running;
- kettlebell swings 24 kg, 21 repetitions;
- pull-ups 12 repetitions.
3 circuits against the clock
More details about the most popular and complex programs are provided below.
Fran CrossFit Workout
Fran CrossFit workout routine includes 3 circuits:
- 1 circuits (21 repetitions): thrusters + pull-ups on the crossbar;
- 2 circuits (15 reps): thrusters + pull-ups on the crossbar;
- 3 circuits (9 reps): thrusters + pull-ups on the crossbar.
Barbell weight for performing thrusters:
- For men – 43 kg;
- For women – 30 kg.
Experienced athletes perform this complex for about 3 minutes or less. The average fitness level is considered to be up to 5 minutes. All that is higher is a level below average. You can rest when you want and as long as you want.
How to perform this WOD?
Thrusters. You should squat with your hip joint being below the knee. Otherwise, the exercise will not be scored. The bar should be lifted with outstretched arms. At the top, the bar should be above your head or slightly behind. If the bar is in front, the repetition will not be scored. When you stand up and push out the bar there should be no pause. You can tiptoe, but you cannot completely raise the foot.
Pulling up. Grip width – any. But only a direct grip. You can pull up in a forceful manner, by kipping (swings) or butterfly (strong swings). The main conditions for performing the exercise are as follows: completely straight arms in the elbows at the bottom point, and the chin is higher than the crossbar at the top one.
In this complex, the muscles of legs, buttocks, back, as well as biceps, triceps, and deltoids that is, almost all the muscles of the body work. (You might be interested in bicep and tricep workout). Those muscles that do not receive a direct load are still included in the work as additional muscles.
Grace CrossFit Workout
Despite the fact that this benchmark complex is one of the “old-timers” among the standard workouts (it was published in the first half of 2004), it was included only once in the CrossFit Games program. “Double Grace” became the final complex of Reebok CrossFit Games 2014. Athletes performed 60 pushes of a bar weighing 61/43 kg (instead of 30 repetitions according to the standard version). Then, Rich Froning and Annie Thorisdottir recorded on their account another victory in the complexes.
How to perform this program? 30 Clean-and-Jerks (throwing on the chest + push from the chest + lowering to the floor with touching the floor) for a minimum period of time. The official weight of the bar (at the competitions) is 60 kg.
Experienced athletes perform Grace CrossFit workout for about 3 minutes or less. The average fitness level is considered to be up to 7 minutes. All that is higher is a level below average. You can rest when you want and as long as you want.
Helen CrossFit Workout
Helen CrossFit workout is a classic weightlifting complex used by CrossFit federation to assess the strength abilities of all athletes who are preparing to compete in regional competitions. If weightlifters compete in weight, then athletes compete in speed of performance of this classical and definitely legendary complex.
Helen is often one of the first complexes that those who have just learned about CrossFit try to fulfill. The classic version of the workout looks like this:
Perform 3 rounds (against the clock):
- 400 meters of run;
- 21 kettlebell swings, 24 kg;
- 12 pull-ups.
The variation of Helen CrossFit complex was included in the program of CrossFit Games 2010. Instead of a fairly simple repetition scheme in the original version of the workout, the athletes had to perform a much tougher complex:
Time limit of 22 minutes:
- running, 1200 meters;
- 63 kettlebell swings, 24 kg;
- 36 pull-ups;
- running, 800 meters;
- 42 kettlebell swings, 24 kg;
- 24 pull-ups;
- running, 400 meters;
- 21 kettlebell swings, 24 kg;
- 12 pull-ups.
The best among men was Graham Holmberg (16 minutes 59 seconds), who later became the champion. Rich Froning, who debuted in 2010, showed the 6th result.
Jackie CrossFit Workout
Jackie CrossFit workout was first published on November 27, 2004 in Greg Glassman’s article “The New Girls” (CrossFit Journal).
Specialization: weightlifting, athletics, gymnastics
Performing (against the clock):
- 1000 meters of rowing;
- 50 thrusters, 20/15 kg;
- 30 pull-ups.
To perform Jackie CrossFit complex, a professional athlete needs about 6 minutes 30 seconds.
Scaling options are as follows:
- Rowing – 500 meters
- Thrusters – reduce weight if you cannot perform 25 repetitions without breaking down
- Replace the usual pull-ups by: pull-ups with a rubber loop; jumping pull-ups; horizontal pull-ups on rings; horizontal pull-ups on the crossbar; vertical row, performed with resistance bands.
Want more hardest CrossFit workouts? Then you can try Murph CrossFit workout.