If you’re looking for some ideas on training sessions to push yourself to the limit then you’ll be needing the best CrossFit workouts.
Whether you’re a fully-fledged CrossFitter or someone who’s looking for a few new workouts to try out at the gym, the world of CrossFit workouts is a great place to start getting some challenging ideas. Many of the formats used aren’t specific to CrossFit gyms and you can do most of them without the need for any special equipment.
- Follow me on Instagram for the latest running and fitness updates
Why are CrossFit workouts, or WODs (workouts of the day) as they’re known, so popular? Well, they tend to use a range of simple formats that mean the same workout can be replicated by anyone. That means that you can easily compare your efforts with people around the world doing the same workout.
As well as being designed to test a range of fitness skills, they’re also made to be scalable. So you can do the majority of them regardless of what level of advancement you’re currently at. That might mean using significantly lighter weights or modifying an advanced movement completely.
I’ve done my fair share of WODs over the past couple of years. Some I’ve come out of looking like I can barely move, others I’ve just had lots of fun doing. Here are some of the best Crossfit workouts I’ve tried out.
The Best CrossFit Workouts: Murph
Murph is by far the most famous CrossFit there is, largely because it’s such a simple series of exercises that make up the core basis of any functional movement. That simplicity doesn’t make it easy though and it’s one of the most demanding WODs you can do.
Depending on how you’re doing it, you can carry out the exercises in order or break them up. The workout is for time, so as soon as you’ve finished the list, you’re done.
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
The Best Crossfit Workouts: Fran
Fran is where it starts to get ever-so-slightly technical with the inclusion of thrusters (probably the exercise I hate the most). The workout itself looks relatively minimal on paper. All you need to do is 21 thrusters and 21 pull-ups, then 15 of each and then 9 of each. Doesn’t sound like much does it?
Don’t let the simplicity fool you. It’s horrible, and by the end, your arms, back and legs will be wrecked. Extremely fit people tend to do it in around 5 minutes, which feels like a very long time.
21-15-9 reps for time of:
- Thrusters (95/65 lb)
The best CrossFit Workouts: Annie
Another reps for time workout that seems relatively simple, Annie is an absolute killer for the core and the legs. Basically the main challenging element of the workout is the double-unders because there’s a hell of a lot of them in it (if you can’t do double-unders stick with singles).
The sit-ups may seem like an easy addition, but that’s a lot of repetitions focussing on your stomach, and trust me, it’s going to hurt very quickly.
50-40-30-20-10 reps for time of:
The Best CrossFit Workouts: Helen
Helen is actually one of the enjoyable CrossFit workouts I’ve ever done. The main reason for this is I actually really like running. However, for a lot of CrossFitters, that’s often the worst part.
The number of each reps in each block is actually fairly manageable without seeming like an impossible effort, although by the third round it’s going to start hurting. The key is to focus on the form of your kettlebell swings as it can be dangerous if you start doing them incorrectly as fatigue appears.
3 rounds for time of:
- 400-meter run
- 21 kettlebell swings (1.5/1 pood)
- 12 pull-ups
The Best CrossFit Workouts: Angie
The nicest element of Angie for me is the fact that you do 100 reps of each exercise, which makes it really easy to remember whilst you’re doing it. You also only need a pull-up bar, so you can do the WOD pretty much anywhere – it’s a favourite of mine if you need a quick session outdoors that works pretty much every major muscle group.
If it’s too difficult, all you need to do is drop the number of reps down and build-up over time. You can also switch out the pull-ups for something easier like inverted rows if you need to.
If you’re sticking to the rules you need to do each exercise in order before you move onto the next one. But as a training session, I tend to mix it up.
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
The best CrossFit Workouts: Grace
Grace is training at its most raw. One incredibly taxing exercise done as quickly as possible whilst maintaining an excellent level of form throughout.
The clean and jerk is by far one of the most advanced movements in CrossFit and if you’re carrying out the RX weight for it, you need to be fairly advanced. At 135lb for men and 95lb for women, it’s going to push muscles across the whole body to work at the max – and you’ll be slowing down very quickly.
If you can do 30 clean and jerks with good form, lower the weight significantly as it’s a demanding movement and injuries are likely. If you can do it, you’ll need to pace effectively to stop yourself burning out completely.
- 30 clean and jerks for time
Men: 135 lb
Women: 95 lb