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    Crossfit Workout

    Uploaded by

    Lalit jadhav
    The document outlines several CrossFit workout routines consisting of compound and metabolic movements like deadlifts, squats, pushups, pullups, and kettlebell swings. The workouts provide different rounds and rep schemes for varied intensity and duration.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Crossfit Workout

    Uploaded by

    Lalit jadhav
    35 views2 pages
    The document outlines several CrossFit workout routines consisting of compound and metabolic movements like deadlifts, squats, pushups, pullups, and kettlebell swings. The workouts provide different rounds and rep schemes for varied intensity and duration.

    Original Title

    296920324-Crossfit-Workout

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    © © All Rights Reserved

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    The document outlines several CrossFit workout routines consisting of compound and metabolic movements like deadlifts, squats, pushups, pullups, and kettlebell swings. The workouts provide different rounds and rep schemes for varied intensity and duration.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    35 views2 pages

    Crossfit Workout

    Uploaded by

    Lalit jadhav
    The document outlines several CrossFit workout routines consisting of compound and metabolic movements like deadlifts, squats, pushups, pullups, and kettlebell swings. The workouts provide different rounds and rep schemes for varied intensity and duration.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    CROSSFIT WORKOUT

    KINGKONG
    Workout 1  1 Deadlift
    (Compound Movement)  2 Muscle-ups
     Push Press (Standing shoulder press)  3 Squat Cleans
     Dip (Rings)  4 Handstand push-ups
     Burpees For 3 rounds
    10 reps each
    CHELSEA
    Workout 2  5 Pull-ups
     Wall balls  10 Push-ups
     Box jumps  15 Air Squats
     Semi lift (Standing Srug) For 30mins every minut (1 min rest and start for 1 min
     Alternate Kettle bell/Rope for 30 mins)
    3 rounds/1 min each
    CINDY
    Workout 3  5 Pull-ups
     Head stand push up  10 Push-ups
     Clean and jerk  15 Squats
    For 8mins For 20mins AMRAP

    Workout 4 MARY
     15 Toes to bar  5 Handstand Push-ups
     10 Deadlifts  10 Pistols
     5 Snatches  15 Pull-ups
     1 Clean and jerk For 20mins AMRAP
    For 9mins/AMRAP
    MORRISON
    Workout 5 (Crossfit HERO WOD)
    Warm-up  Wall Balls
     100 Double-unders  Box jumps
    WOD  Kettle Bell swings
     10 Dumbell Deadlift Reps 50 – 40 – 30 – 20 – 10
     10 Dumbell Front Squats
     10 Handstands Push-ups THE SEVEN
    For 5 rounds (Crossfit HERO WOD)
    THEN  7 Handstand Push-ups
     100 Double-unders  7 Thrusters (135/95lbs)
     7 Kness to Elbows
    Workout 6  7 Deadlifts (245/155lbs)
     7 Dumbell Squats Clean Thrusters (35lbs)  7 Burpees
     10 Pull-ups  7 Kettle bell swings (2/1.5lbs)
    For 5 rounds  7 Pull-ups
    For 7 rounds, for time
    Workout 7
    Warm-up FRAN
     300m run  Medicine balls Thrusters
    THEN  Ring Rows/Pull-ups
     15 Push-ups Reps 21 – 15 – 9
     15 Sit-ups
     5 Sumo squats BARBARA
    For 2 rounds  20 Pull-ups
    WOD  30 Push-ups
     Kettle bell Swings  40 Sit-ups
     Burpees Box jumps  50 Squats
    Reps 21 – 15 – 9 For 5 rounds

    JACKIE
     1000m Row
     50 Thrusters (45lbs)
     30 Pulls-ups

    CROSSFIT BENCHMARK WORKOUT


    WALSH  200 meter Run wit 45lbs plate overhead
     22Burpee pull-ups Four rounds for time
     22Back suqats (185lbs)

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