CrossFit: the ultimate fitness craze that promises to turn you into a superhero minus the cape and the supervillains. Whether you’re a seasoned CrossFitter or a newbie looking to build strength and endurance, these top 10 workouts are designed to push your limits, test your resolve, and maybe make you question your life choices (in the best way possible). Get ready to sweat, laugh, and conquer with these killer CrossFit workouts. And remember, recovery is just as important as the workout itself, so we’ll also explore how The Muscle Engineers can help you stay in peak condition.
Fran is a classic CrossFit workout that combines thrusters and pull-ups. It’s short, intense, and sure to leave you gasping for air.
Workout:
– 21-15-9 reps of:
– Thrusters (95/65 lbs)
– Pull-ups
Keep the thrusters light enough to maintain good form but heavy enough to challenge you. And pace yourself on the pull-ups to avoid turning into a human pendulum.
Named after Navy Lieutenant Michael Murphy, Murph is a hero workout that tests your endurance and mental toughness.
– 1-mile run
– 100 pull-ups
– 200 push-ups
– 300 squats
– 1-mile run
Break up the pull-ups, push-ups, and squats into manageable sets (like 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats) to avoid burning out too soon. And consider wearing a weighted vest if you’re feeling particularly heroic.
Cindy is a bodyweight workout that’s all about maintaining a steady pace for 20 minutes.
– As many rounds as possible (AMRAP) in 20 minutes of:
– 5 pull-ups
– 10 push-ups
– 15 air squats
Focus on smooth, controlled movements and steady breathing. Think tortoise, not hare.
Helen combines running, kettlebell swings, and pull-ups for a full-body cardio blast.
– 3 rounds for time of:
– 400-meter run
– 21 kettlebell swings (53/35 lbs)
– 12 pull-ups
Keep a steady pace on the run and aim for unbroken sets on the kettlebell swings and pull-ups. And don’t forget to breathe!
DT is a barbell workout that focuses on strength and grip endurance with deadlifts, hang power cleans, and push jerks.
– 5 rounds for time of:
– 12 deadlifts (155/105 lbs)
– 9 hang power cleans
– 6 push jerks
Break up the reps strategically to save your grip. For example, do 11 deadlifts, rest, then do the last deadlift and go straight into the hang power cleans.
Angie is a chipper workout that requires you to complete all reps of one exercise before moving on to the next.
– For time:
– 10 pull-ups
– 15 push-ups
– 20 sit-ups
– 25 squats
Pace yourself and break the reps into manageable sets to avoid burnout. And don’t be afraid to scale the reps if needed.
Barbara is a long, grueling workout that combines bodyweight movements with short rest periods.
– 5 rounds, each for time, of:
– 20 pull-ups
– 30 push-ups
– 40 sit-ups
– 50 squats
– Rest 3 minutes between rounds
Keep track of your times for each round and try to maintain consistency. Use the rest periods to hydrate and stretch.
Grace is a quick, explosive workout that focuses on the clean and jerk.
– For time:
– 30 clean and jerks (135/95 lbs)
Use a weight that allows you to maintain good form and avoid injury. Aim for quick, efficient reps with minimal rest.
Karen is all about the wall ball—a simple but deceptively tough exercise.
– For time:
– 150 wall ball shots (20/14 lbs)
Break the reps into sets of 10 or 15 to keep from hitting the wall (pun intended). Focus on a consistent pace and proper squat form.
The Filthy Fifty is a notorious chipper workout that will test your endurance and mental grit.
– For time:
– 50 box jumps (24/20 in)
– 50 jumping pull-ups
– 50 kettlebell swings (35/26 lbs)
– 50 walking lunges
– 50 knees-to-elbows
– 50 push presses (45/35 lbs)
– 50 back extensions
– 50 wall ball shots (20/14 lbs)
– 50 burpees
– 50 double-unders
Pace yourself and take breaks as needed to maintain form and avoid injury. This workout is a marathon, not a sprint.
After conquering these grueling workouts, recovery is crucial to keep your body in peak condition. This is where The Muscle Engineers come in. Specializing in sports massage, they help reduce muscle soreness, improve flexibility, and speed up recovery.
Pro Tip: Schedule regular sessions with The Muscle Engineers to keep your muscles loose and ready for action. Think of it as a well-deserved treat for your hardworking body—like a spa day, but with more muscle kneading and fewer cucumber slices.
CrossFit workouts are designed to push your limits, build strength, and enhance endurance. By incorporating these top 10 workouts into your routine, you’ll be well on your way to becoming a stronger, more resilient athlete. And with The Muscle Engineers at your side for recovery, you can ensure that your body stays in top shape, ready to tackle whatever challenges come your way. So grab your gear, bring your A-game, and get ready to sweat, laugh, and conquer each workout. And remember, the only bad workout is the one you didn’t do. Happy lifting!
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