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8 CrossFit Workouts with Swimming for Athletes of All Abilities

These workouts can all be done at the pool, require no extra equipment, and will allow you to mix this excellent exercise into your programming.

2. Swimming CrossFit Workouts – 500m Of Fun 

10 rounds for time

  • 50 m Swim
  • 10 Get Up from Pool
  • 25 m Duck Walk
  • 30 Lunges
  • 40 Boot Strapper
  • 50 Heel Touches

Swim one round, front and back. Get up from the pool is a similar technique to the muscle up. Get up 10 times and jump back into the pool, it gets straining quick. Try using your arms more before putting the leg on the bank.

The duck walk is often forgotten. Go down to a deep squat position and keep your knees to the outside. Walk by the pool to the other side in that position without lifting your behind over the knees.

Boot strapper is a really fun workout that kills your legs. Again go to a deep squat, put your knuckles on the floor and keep them there the whole time. Straighten your legs with your back as straight as you can. Keep bending and straightening your legs for 40 reps.

Heel touches are a good core workout. Lie on your back, bend the knees and keep the feet together. Lift your shoulder blades from the ground and sway side to side to touch each heel.

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