CrossFit Workouts for Functional Fitness involve three main types of exercises: monostructural (like running or rowing), gymnastics, and weightlifting. This training approach not only boosts fitness but also enhances your sense of community, satisfaction, and motivation.
Having spent the past decade both training in and coaching CrossFit, I’ve witnessed its profound impact. People inside and outside the gym benefit, whether it’s reducing body fat, building functional strength, or even getting off medication. CrossFit truly has something to offer everyone.
However, it’s crucial to adapt CrossFit workouts to fit your personal needs. Here are 11 workouts approved by CrossFit coaches, each with modifications to suit different fitness levels.
If you’re in search of new workouts, read on and give these a try!
Table of Contents:
The 11 CrossFit Workouts
- 15-Minute AMRAP Workout
- For Time — Deadlifts and Handstand Push-ups (Diane)
- Three Rounds for Time (Helen)
- AMRAP 20 minutes
- For Time — Clean and Jerks, 1-Mile Run, Bar-facing Burpees
- 2 Rounds for Time
- AMRAP 12 minutes
- For Time — Double Unders and Abmat Sit-ups (Annie)
- 5 Rounds for Time
- AMRAP 18 minutes (12.3)
- For Time — Power Snatches and Overhead Squats
Importance of Proper Scaling
Overview
References
The 11 CrossFit Workouts for Functional Fitness
Add the following workouts to your Excersise programming:
1. 15-Minute AMRAP Workout: Wall Balls, Box Jumps, and Toes-to-Bar
Workout Details:
Duration: 15 minutes
Format: AMRAP (As Many Rounds As Possible)
Movements:
1. Wall Balls: 15 reps
- Men: 20 lbs to a 10′ target
- Women: 14 lbs to a 9′ target
2. Box Jumps: 12 reps
- Men: 24″ box
- Women: 20″ box
3. Toes-to-Bar: 9 reps
- Set your timer for 15 minutes.
- Perform 15 wall balls, 12 box jumps, and 9 toes-to-bar in sequence.
- Continue cycling through these movements for as many rounds and repetitions as possible within the 15-minute time frame.
Firstly, set your timer for 15 minutes. Next, you will perform 15 wall balls, 12 box jumps, and 9 toes-to-bar in sequence. Following this, continue cycling through these movements for as many rounds and repetitions as possible within the 15-minute time frame.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/meghan-holmes-wy_L8W0zcpI-unsplash.jpg)
Pacing Tips:
To begin with, it’s crucial to start slower than you think is necessary. In the first few rounds, you might feel energetic and tempted to push the pace. However, starting slow helps maintain a steady rhythm throughout the workout and prevents burnout too quickly. Aim to find a consistent pace that you can sustain for the entire duration, moving smoothly and efficiently rather than rushing.
Movement Breakdown — CrossFit Workouts for Functional Fitness
When performing the wall balls, squat down with the medicine ball held at chest level. Then, drive through your heels and use your legs to power the ball upwards to the target. Catch the ball as you descend into the next squat.
For the box jumps, jump onto the box with both feet, landing softly. Make sure to stand tall at the top, fully extending your hips. Step or jump back down and repeat.
Regarding toes-to-bar, hang from a pull-up bar with your arms fully extended. Engage your core and use a kipping motion to bring your toes up to touch the bar. Lower your legs back down under control and repeat.
Scaling Options:
If necessary, use a lighter medicine ball or lower the target height for wall balls. For box jumps, if jumping is challenging, step up onto the box instead, or use a lower box. For toes-to-bar, perform knee raises or hanging leg raises if full toes-to-bar are too difficult.
Objective:
To maximize rounds, aim to complete as many rounds and repetitions as you can within the 15-minute period. Track your progress to set benchmarks and strive for improvement in future workouts.
Remember, the key to success in this workout is maintaining a manageable pace and focusing on proper form. Starting too fast can lead to fatigue and decreased performance, so it’s better to start conservatively and maintain consistency throughout the workout. Enjoy the challenge and push yourself to complete as many rounds as possible!
2. For Time — Deadlifts and Handstand Push-ups (Diane)
Get ready for a serious workout with this classic CrossFit “girl” routine. You’ll start with 21 deadlifts and handstand push-ups, then move on to 15 reps of each, and finally finish with 9 reps of both exercises. Your goal is to complete all the repetitions as quickly as possible, and that’s how your performance will be scored.
The deadlift is a fantastic exercise that works many muscles in your back (2). However, it can still lead to muscle fatigue if you push too hard. It’s essential to take breaks before you tire out completely. Keeping your deadlift technique precise is crucial to prevent any injuries.
If you’re just starting, you can make the workout easier by reducing the weight on the deadlifts or switching to kettlebell deadlifts. You can also opt for regular push-ups instead of handstand push-ups. For those looking for more challenge, increase the weight on your deadlifts or try doing the entire workout without taking breaks. Adding a weighted vest can also step up the intensity of your workout.
3. Three Rounds for Time (Helen)
Welcome to another challenging CrossFit “girl” workout called Helen. This routine has been a staple in CrossFit for years and is a great way to track your progress over time. Helen consists of three rounds where you’ll complete a 400-meter run, followed by 21 kettlebell swings and 12 pull-ups, all as quickly as possible.
It’s crucial to manage your energy throughout this workout. Aim to maintain a steady pace during the initial rounds, reserving some energy for a strong finish in the last round. Starting with the run allows you to find a sustainable pace; however, don’t be surprised if fatigue sets in during the pull-ups, particularly in your arms and back muscles.
To maintain a consistent pace, consider breaking up the kettlebell swings and pull-ups strategically, minimizing unnecessary rest breaks.
Here are some scaling options based on your fitness level:
For beginners:
- Shorten the run to 200 meters.
- Use a lighter kettlebell.
- Use a resistance band for the pull-ups or substitute with ring rows.
For advanced athletes:
- Increase the weight of the kettlebell swings.
- Wear a weighted vest to add intensity.
- Swap the pull-ups for challenging bar muscle-ups.
Choose the scaling options that suit your current fitness level and enjoy the workout!
4. AMRAP 20 minutes — CrossFit Workouts for Functional Fitness
Next up is Workout 4, a challenging AMRAP (as many rounds as possible) session lasting 20 minutes. In this workout, your task is to complete 10 dumbbell thrusters, 15 burpees over the bar, and 20 double unders repeatedly within the 20-minute timeframe.
Given the longer duration of this workout and its focus on the shoulders, it’s crucial to approach it strategically based on your fitness level.
I typically recommend maintaining a pace that is four times the work interval to ensure the workout remains aerobic. For this workout specifically, aim for a pace that you could sustain over a theoretical 40-minute “race.”
Here are some scaling options tailored to different fitness levels:
For beginners:
- Reduce the weight on the dumbbells.
- Swap double unders for single unders.
- Perform a burpee step-over instead of a jump-over.
For advanced athletes:
- Increase the weight used for dumbbell thrusters.
- Consider increasing the repetitions for double unders to intensify the workout.
Choose the scaling options that align with your current fitness level and enjoy the challenge of this AMRAP workout!
![Dumbbell Leg Workouts](https://colosseumstrength.com/wp-content/uploads/2024/03/woman-training-with-dumbbells-gym-1.jpg)
5. For Time — Clean and Jerks, 1-Mile Run, Bar-facing Burpees
In Workout 5, you’ll be racing against the clock with a mix of clean and jerks, a one-mile run, and a set of bar-facing burpees. This time-based challenge will test your endurance and pacing strategies.
The clean and jerks can be done in two ways: a squat variation or a power variation. As for the burpees, you’ll need to jump over the barbell and then turn to face it for the next rep. Your goal is to complete all 30 clean and jerks, run a mile, and finish 50 bar-facing burpees as quickly as possible. Your final score will be the total time it takes to finish all these tasks.
To keep a steady pace throughout this workout, it’s wise to break up the clean and jerks into single repetitions instead of doing them continuously. Additionally, on the run, maintain a pace that allows you to conserve energy for the burpees, where you can push harder.
Here are some scaling options based on your fitness level:
For beginners:
- Use lighter weights for the clean and jerks.
- Reduce the running distance to 800 meters.
- Opt for step-overs instead of jumps during the burpees.
![Shoulder Workouts for Women, CrossFit Workouts for Functional Fitness](https://colosseumstrength.com/wp-content/uploads/2024/03/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-quarantine-getting-active-while-isolated-wellness-movement-concept-exercises-with-weights-balance.jpg)
For advanced athletes:
- Increase the weight for the clean and jerks to add more challenge.
- Aim to complete more unbroken repetitions in each set.
- Consider wearing a weighted vest to intensify the workout.
Choose the scaling options that suit your fitness level best and get ready to tackle this challenging workout!
6. 2 Rounds for Time
You’ll tackle two intense rounds meant to push your limits. This workout includes rowing 500 meters, doing 20 front squats, and completing 20 pull-ups, all as quickly as you can.
Even though there are only two rounds, this workout is challenging. The number of front squats and pull-ups you have to do tests your muscle endurance. To handle this well, start with a steady pace in the first round and then go faster in the second round.
For beginners:
- Use lighter weights for the front squats.
- Use a band for help with pull-ups, or do jumping pull-ups instead.
![Front Squat](https://colosseumstrength.com/wp-content/uploads/2023/10/benjamin-klaver-zAtTuN6Ykok-unsplash.jpg)
For more advanced athletes:
- For an intensified workout, consider increasing the weight during your front squats.
- Try doing chest-to-bar pull-ups instead of regular ones.
Pick the options that suit your fitness level and give your all in this tough workout!
7. AMRAP 12 minutes
In Workout 7, you’re diving into a challenging AMRAP lasting 12 minutes, a common test in the CrossFit global open. This timeframe is ideal for honing your metabolic conditioning, a crucial skill for CrossFit competitions.
During these twelve minutes, aim to complete as many rounds as possible of ten handstand push-ups, fifteen wall balls, and twenty box jumps. Your focus should be on maintaining endurance in your shoulder muscles for the handstand push-ups.
If you tend to tire quickly, it’s wise to pace yourself during the wall balls and box jumps to allow some recovery between rounds.
For beginners:
- To scale down the intensity, substitute handstand push-ups with pike push-ups or regular push-ups.
- Selecting lighter wall balls can help alleviate strain during the exercise.
- Lower the height of the box or wall ball target for easier jumps.
For advanced athletes:
- To further intensify the workout, strive to achieve a broader range of motion in handstand push-ups.
- Try using heavier wall balls to increase resistance.
- Raising the box height not only adds extra challenge but also helps enhance explosive power during the exercise.
![CrossFit Workouts for Functional Fitness](https://colosseumstrength.com/wp-content/uploads/2023/11/james-barr-uNyv2CdcdSY-unsplash.jpg)
Choose the scaling options that match your fitness level, and give your all during this dynamic workout!
8. For Time — Double Unders and Abmat Sit-ups (Annie)
Annie, a classic CrossFit workout, combines double unders and ab mat sit-ups in a descending ladder format for time. Starting with 50 reps of each, you’ll gradually decrease to 10 reps.
While this workout may seem like a sprint, the challenge lies in the 150 sit-ups. Muscle fatigue can hit hard around the 40 or 30-rep mark, slowing you down. To avoid this, begin at a moderate pace and build up as you go along.
When considering scaling options, beginners can opt for using single unders instead of double unders or reducing the number of sit-ups. For advanced athletes, switching to sit-ups on the glute-ham developer device (GHD) or incorporating triple unders can add an extra challenge to the workout.
9. 5 Rounds for Time
Workout 9 introduces a variation of the Helen workout, substituting pull-ups with toes-to-bar to enhance core engagement. This modification brings about a fresh challenge, as it combines fatigue from kettlebell swings with the demands of toes-to-bar.
The workout structure comprises five rounds, commencing with a 200-meter run, followed by 15 kettlebell swings, and concluding with 10 toes-to-bar repetitions. The objective is to complete these rounds in the shortest possible time.
![](https://colosseumstrength.com/wp-content/uploads/2023/12/pexels-maarten-van-den-heuvel-2284163.jpg)
Scaling options for beginners include reducing the kettlebell swing weight or modifying toes-to-bar to knees-to-elbows or knees-to-waist. On the other hand, advanced athletes may opt for performing a toes-to-bar pull-up, increasing the kettlebell swing weight, or substituting kettlebell swings with kettlebell snatches.
10. AMRAP 18 minutes (12.3) — CrossFit Workouts for Functional Fitness
Workout 10, also known as 12.3 from the CrossFit Open in 2012, is a good way to see how much you’ve improved each year. You do it for 18 minutes, and it has three main exercises: 15 box jumps, 12 push presses, and nine toes-to-bar.
When you do this workout, you might feel tired in your shoulders because of the push presses. They use smaller muscles, so it’s smart to take a break halfway through to avoid straining them too much.
![Push/Pull Workouts, CrossFit Workouts for Functional Fitness](https://colosseumstrength.com/wp-content/uploads/2023/10/mick-brown-kzQ07CO2Ysg-unsplash.jpg)
For beginners, you can use a lower box, lighter weights for the push press, or do knees-to-elbows instead of toes-to-bar. Advanced folks can try a higher box or heavier weights for the push press to make it more challenging.
11: For Time — Power Snatches and Overhead Squats
For Time:
10 Power Snatches 95/65 lbs
20 Overhead Squats 95/65 lbs
This workout focuses on two key Olympic weightlifting movements: power snatches and overhead squats. Your goal is to complete 10 power snatches followed by 20 overhead squats as quickly as possible.
Power snatches involve lifting the barbell from the ground to overhead in one fluid motion, while overhead squats require squatting with the barbell held overhead. These exercises test your strength, mobility, and coordination.
To perform this workout, choose a weight that challenges you but allows you to maintain proper form throughout the movements. Aim to complete the workout efficiently while maintaining good technique.
Importance of Proper Scaling — CrossFit Workouts for Functional Fitness
Here are the advantages of tailoring your workouts to match your experience level:
Preserve the Stimulus
Understanding how to scale your workouts correctly is crucial for maximizing the benefits. For instance, if your goal is to train your aerobic system, but the barbell or dumbbell is too heavy, it forces you to stop and rest frequently. Consequently, you’re not achieving that goal. By scaling down the weight, you can ensure that the workout remains aerobic and tailored to your needs. This way, you can maintain the intended stimulus throughout, ensuring you get the most out of your workout.
Prevent Injury
Research shows that the injury rate for CrossFit training is comparable to, and may even be lower than, other common types of exercise or strength training. However, attempting workouts that are too advanced increases the risk of injury.
By scaling the complexity of movements or the weights you use, you can maintain proper form and avoid overuse injuries.
Lack of Skill — CrossFit Workouts for Functional Fitness
Another reason to scale your workouts appropriately is to aid skill progression. CrossFit, as many know, demands a high level of gymnastic skills, along with Olympic weightlifting and powerlifting techniques.
The scalability of CrossFit workouts makes them accessible to more than just high-level athletes. Without scaling, you might try gymnastic moves you can’t coordinate or lift weights beyond your strength level.
This not only disrupts the benefits of CrossFit training but also increases the risk of missing the intended workout stimulus and sustaining an injury.
Progression
Knowing how to scale your workouts effectively can significantly boost your progress over time. By keeping you injury-free and ensuring you hit the intended workout stimulus, scaling allows for steady, safe advancement. Additionally, it provides benchmarks to measure your improvements, helping you track and celebrate your fitness journey.
FAQs — CrossFit Workouts for Functional Fitness
What is CrossFit?
CrossFit is a high-intensity fitness program that seamlessly combines elements of weightlifting, cardio, and gymnastics. Moreover, the workouts are varied and specifically designed to improve overall fitness.
How often should I do CrossFit workouts?
It depends on your fitness level and goals. Beginners might start with 2-3 times a week, while more advanced athletes may train 5-6 times a week. Rest and recovery are essential.
What if I can’t perform a certain movement in a workout?
CrossFit workouts can be scaled to match your ability. Therefore, modifying the movement or reducing the weight ensures you can complete the workout safely and effectively.
How do I scale a CrossFit workout?
Scaling can involve reducing the weight, modifying the movement (e.g., using resistance bands for pull-ups), or decreasing the number of reps and rounds. Consult with a coach to find the best modifications for you.
What equipment do I need for CrossFit workouts?
Basic equipment for CrossFit workouts typically includes essential items such as a barbell, weights, kettlebells, a jump rope, and a pull-up bar. Depending on the specific workout, you may also need additional equipment such as rowers or medicine balls to complete certain exercises effectively.
Can I do CrossFit at home?
Yes, many CrossFit workouts can be adapted for home use with minimal equipment. There are also numerous bodyweight CrossFit workouts that require no equipment at all.
Is CrossFit safe?
CrossFit can be safe and beneficial when done correctly, focusing on proper technique and adjusting the intensity to match your abilities. It’s crucial to pay attention to your body’s signals, take breaks when necessary, and seek advice from knowledgeable coaches to ensure a positive and injury-free experience.
Will CrossFit help me lose weight?
Absolutely, CrossFit’s intense workouts can contribute significantly to weight loss by increasing calorie burn and building lean muscle. Nonetheless, maintaining a balanced diet and healthy lifestyle are equally vital components in achieving sustainable weight loss results.
What should I eat before a CrossFit workout?
Indeed, a well-rounded meal that includes carbohydrates, protein, and healthy fats is optimal for fueling your workouts. Consuming this meal about 1-2 hours before exercising can provide the energy needed to perform at your best.
How do I avoid injuries in CrossFit?
Focus on proper form, gradually increase the intensity of your workouts, and always warm up and cool down. Listening to your body and scaling workouts appropriately are key to avoiding injuries.
What is a WOD? — CrossFit Workouts for Functional Fitness
WOD stands for “Workout of the Day.” It is the daily workout prescribed by CrossFit and typically posted on CrossFit gym websites.
Why are CrossFit workouts named after women?
Some CrossFit benchmark workouts are named after women, similar to how hurricanes are named, to give them a unique identity and make them easier to remember and reference.
Can beginners do CrossFit?
Absolutely! CrossFit is scalable for all fitness levels. Beginners should start with modified versions of workouts and gradually increase intensity as they become more comfortable with the movements.
What is the CrossFit Open?
The CrossFit Open is an annual event where athletes around the world complete a series of workouts over several weeks. It’s an inclusive competition that allows individuals to compare their performance globally.
Overview
The 11 CrossFit workouts are exceptional in their ability to test both mental toughness and physical capacity. By combining elements of strength, conditioning, and skill, they offer a comprehensive training methodology. However, it is crucial to adapt these workouts to your individual needs for long-term progress and injury prevention.
Using this article as a guide, you can confidently take on these workouts, knowing how to scale them down if they prove too complex. Conversely, you can scale them up if you’re seeking a greater challenge. Often, a traditional CrossFit workout can be intensified by simply pushing your limits and aiming to go just a little faster than before.
References;
- Claudino, J. G., Gabbett, T. J., Bourgeois, F., Souza, H. S., Miranda, R. C., Mezêncio, B., Soncin, R., Cardoso Filho, C. A., Bottaro, M., Hernandez, A. J., Amadio, A. C., & Serrão, J. C. (2018). CrossFit Overview: Systematic Review and Meta-analysis. Sports medicine – open, 4(1), 11.
- Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS one, 15(2), e0229507.
- Klimek, C., Ashbeck, C., Brook, A. J., & Durall, C. (2018). Are Injuries More Common With CrossFit Training Than Other Forms of Exercise?. Journal of sport rehabilitation, 27(3), 295–299.
- Featured image @Unsplash, freepik, pexels (com)
- Featured stream @Unsplash, freepik, pexels (com)