If you are new to CrossFit and are looking to try some of the more popular workouts, you MUST give these 3 CrossFit BENCHMARK Workouts a go!
There are no skill requirements, they use relatively standard equipment, and with a bit of grit, you'll complete them in a reasonable time!
1000 Meter Row
50 Barbell Thrusters @ 20/15
Fight Gone Bad
1 Minute Max
Round 1: Wall-Balls @ 9/6
Round 2: Sumo Deadlift High Pulls @ 35/25
Round 3: Box Jumps @ 20"
Round 4: Push Press @ 35/25
Round 5: Calorie Row
Round 6: Rest
15 Air Squats
Jackie is simple. 3 Movements, back to back. We start on the rower. 1000 meters on the rower is no short distance, however, most average people will be able to complete this relatively quickly, anywhere from 3-5 minutes.
The Thruster is simple: A Front Squat + Push Press
Because it's at bar weight, it's a great way to practice the technique without the stress of a heavy barbell on your shoulders!
If we aren't at the stage of performing pull-ups, there are a few alternatives;
-Add a Band
Any of these options will be great to help us navigate 30 pull-ups without crashing and burning.
Fight gone bad is a circuit-style workout. Originally developed for UFC fighters looking to develop their fight capacity, this workout is perfect for anyone of any ability level.
Every minute, you will perform a different station, 3 times through, Simulating a fight.
Cindy is a 20 Minute AMRAP (As many rounds/reps as possible) of pull-ups, push-ups, and bodyweight squats. The goal is to continuously move between the three movements, accumulating as many rounds as possible. Beginners are looking at aiming for 10+ Rounds, Intermediate athletes will hit between 15-20 rounds, and the ELITE will get anywhere from 25-35 rounds in this one.
Love CrossFit, but want to DO more? check out my programs here;