CrossFit workouts are known for many things. High intensity? Check. Challenging? Most certainly. Sweat inducing? Absolutely. But they are also famed for their ability to boost motivation, generate results and build a sense of community among athletes.
With so many varied workouts to choose from, it can be a daunting task to know where to begin on any given day. To make life a little easier, we’ve decided to delve into some of the go-to favourites that have lasted the test of time.
Here is the lowdown on some of the most popular, challenging and results-driven workouts for CrossFit athletes of all fitness levels.
Cited as one of the most referenced CrossFit workouts out there, Murph has garnered many followers – including celebrities like Chris Pratt, John Krasinski and The Rock – since its inception. Named after Navy SEAL Lieutenant Michael P. Murphy, the Murph provides a challenging workout for the entire body.
· Running for one mile
· 100 pull-ups
· 200 push-ups
· 300 air squats
· Finishing off with another one-mile run
All exercises must be done as quickly as possible and with a weighted vest; 20lb for men and 14lb for women.
Grace is a challenging workout that requires strength, endurance and proper technique. It is often used as a benchmark CrossFit workout, with athletes continuously tracking their performance to measure their progress over time.
It involves performing 30 clean and jerk repetitions with a barbell, as fast as possible. The weight of the barbell used in the workout varies based on the athlete’s level of experience and strength, but the prescribed weights for men and women are 135 lbs and 95 lbs respectively.
Cindy is a bodyweight workout focused on improving endurance and building strength. Known as a good workout for CrossFit novices, it is popular for those whose goal is to burn calories, with a previous research study finding that participants of the workout burned about 260 calories and maintained an average heart rate of 170 beats per minute.
The duration is 20 minutes and within that time, athletes must complete as many rounds as possible of the following:
· Five pull-ups
· 10 push-ups
· 15 air squats
The Shoulder Press
Another great beginner workout, The Shoulder Press is popular for building shoulder and arm strength, improving posture and enhancing overall fitness.
Facing forwards and keeping a straight back, athletes must repeat the following for 10 reps:
- With hands slightly wider than shoulder-width apart and palms facing forward, lift the barbell and rest it on the front of the shoulders.
- Bracing the core and engaging the glutes, exhale and press the barbell overhead with the arms fully extended.
- Pause briefly at the top of the movement before inhaling and slowly lowering the barbell back to the starting position on the front of the shoulders.
The Filthy Fifty
The Filthy Fifty is a challenging CrossFit workout that involves doing 50 reps of 10 different exercises. It is a full-body workout that is great for building strength and endurance, as well as building cardiovascular fitness.
The exercises included in The Filthy Fifty CrossFit workout are:
· Box jumps
· Wall ball shots
· Push presses
· Kettlebell swings
· Knees to elbows
· Back extensions
· Jumping pull-ups
· Walking lunge step-ups
Named after Helen of Troy, the key to success in this workout is delivering a consistent, paced performance in as short a time as possible.
It consists of completing three rounds:
· A 400-metre run
· 21 kettlebell swings (24kg for men/16kg for women)
· 12 pull-ups
Discover your favourite CrossFit workouts at Bua – the home of CrossFit in Ireland
At Bua, our family of five gyms provide you with the best CrossFit trainers, programmes and experience you’ll find in Ireland. We offer a vast collection of powerful CrossFit workouts that deliver real results, including those mentioned above.
Whether you’re a beginner or an experienced athlete, our experienced and certified CrossFit coaches are committed to helping you achieve your fitness goals.
Get in touch with us today to learn more about our classes and how we can help you take the first step towards a better self.