crossfit workouts
Source: Nike

10 Endurance CrossFit Workouts to Improve Conditioning (Scaled and Beginner Options Included)

Top CrossFit WODs to help you build an unstoppable engine.

Thursday 181122

Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats

Scaling
This couplet is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and don’t work to failure. Intermediate athletes can likely perform this workout as prescribed.

Beginner Option
Complete as many rounds as possible in 15 minutes of:
15 knee push-ups
35 squats

Sunday 181216

5 rounds for time of:
400-m run
10 overhead squats

Men: 135 lb.
Women: 95 lb.

Crossfit workouts

Scaling
A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.

Intermediate Option
5 rounds for time of:
400-m run
10 overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
4 rounds for time of:
400-m jog
7 overhead squats

Men: 65 lb.
Women: 35 lb.

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