Crossfit is an enjoyable way to become faster, fitter and stronger whilst spending less time in the gym so is perfect for people with limited training time or even just those who fancy a change from normal weight training and cardio. Despite a lot of basic exercises in the workouts, there are always clever tweaks that keep them challenging and make them a lot more interesting as you improve and progress.
Whether you’re new to CrossFit or have dabbled in it before, these workouts will give you a good challenge and help boost your fitness levels as well as your muscle building and weight loss goals.
Squats, Pull-ups, Presses and a Run
Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses. Finish up with a quarter-mile run.
The Running Sandwich
Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. Finish with another quarter-mile run.
Jumps and Lunges
Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60 jumps with a jump rope.
Push, Pull, Run
Do 5 rounds of the following: 10 push-ups and 10 pull-ups. Finish with a half-mile run.
Burpee Box Jumps
Set your timer for 8 minutes, then do as many rounds as you can of: 8 burpee box jumps (perform a standard burpee, then jump up on a box; jump down) and 16 kettlebell swings.
21,15 and 9
Do 21 each of deadlifts and burpees, followed by 15 of each, then 9 of each.
If any of the exercises are too easy simply add more weight. Air squats can become kettlebell squats, pull ups can become weighted pull-ups. The possibilities are endless!
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