Log in to BOXROX Pro

AWESOME TRANSFORMATIONS – Rich Froning before CrossFit (and 20 of his Workouts You should Try)

Check out Rich Froning before CrossFit and try one of his workouts.

An iconic Crossfit Games Champion and an athlete that helped to shape CrossFit into what it is today, Rich is a true legend.

Firstly check out Rich on the right in his earlier baseball days.

He became the first person to win the title of “Fittest Man on Earth” four times with his first-place finish in the 2011, 2012, 2013, and 2014 CrossFit Games. In 2015, 2016, 2018, and 2019 he led team CrossFit Mayhem Freedom to the first-place finish in the Team category in the CrossFit Games.

But this legend was born from steel and sweat. Rich trains like a beast and there is a reason other Athletes always ask: ‘What´s Rich doing?’

Check out these Rich Froning CrossFit workouts to get some inspiration, and for an idea of how much of a workhorse this guy actually is:

WORKOUT 1

A.M.

3 x power clean (205 lbs) EMOM for 10 minutes

Rest 5 minutes

Followed by

  • 15 min AMRAP
  • 5 x pull-up
  • 10 x push-up
  • 15 x air (body weight) squat

WORKOUT 2

P.M.

  • 5 rounds of -descending reps (10, 8, 6, 4, 2) of:
  • muscle-ups
  • AND descending reps (50, 40, 30, 20, 10) of: wall ball

WORKOUT 3 – DOUBLE AMRAP 7

WORKOUT 4

A.M.

Work to 3-rep max power cleans

Rest 5 minutes

Followed by

  • AMRAP 15 min
  • 5 x handstand push-up
  • 7 x snatch (95 lbs)
  • 9 x box jump
  • (24-lb vest)

WORKOUT 5

P.M.

  • AMRAP for 20 minutes of:
  • 20 x thruster (95 lbs)
  • 20 x pull-up
  • 20 x burpee

Rich Froning CrossFit Workouts

WORKOUT 6

A.M.

  • 10 rounds of
  • 10 x power clean (155 lbs)
  • 10 x burpee to muscle-up

P.M.

WORKOUT 7

  • AMRAP in 12 minutes:
  • 250m row
  • 15 x push-up
  • Rest 5 minutes
  • Work to 3-rep max front squat

WORKOUT 8 – FRANTASY LAND

WORKOUT 9

A.M.

ONE TIME THROUGH:

  • 100 x double-under
  • 100 x one-arm kettlebell snatch (24 kg)
  • 100 x sit-up
  • 100 x ring dip
  • 100 toes-to-bar
  • 200 x double kettlebell lunge with kettlebells in front-rack position

COOLDOWN: 

row 500m

WORKOUT 10

P.M. I

WORKOUT:

  • 5 rounds of
  • 500m row
  • 15 x bench press (135 lbs)

WORKOUT 11

P.M. II

3 x snatch (with a heavy weight) EMOM 10 min

Followed by

  • 3 rounds of
  • descending reps
  • (21, 15, 9) of:
  • Deadlift (225 lbs)
  • Overhead squat (135 lbs)

Rich Froning CrossFit Workouts – WORKOUT 12

A.M.

  • AMRAP* for 20 minutes
  • 5 x squat clean (185 lbs)
  • 10 x push-up
  • 15 x pull-up

WORKOUT 13

P.M.

  • 10 rounds of:
  • 10 x kettlebell swing (70 kg)
  • 10 x box jump (30-lb vest)
  • Note: A new round starts every three minutes.

WORKOUT 14 – WOD WITH THE BOYS

WORKOUT 15

A.M.

  • 3 rounds of descending reps (9, 6, 3) of:
  • thruster (165 lbs)
  • muscle-up

WORKOUT 16

  • 3 rounds of
  • 20 x sit-up
  • 20 x ring dip 

WORKOUT 17

P.M

  • 10 rounds performed in ascending reps (1, 2, 3, 4, 5, 6, 7, 8, 9, 10) of:
  • bench press (225 lbs)
  • front squat (225 lbs)

WORKOUT 18

  • 20 min AMRAP of:
  • 20 sit-up
  • 10 x muscle-up
  • 20 x sumo deadlift high pull (95/65)
  • 30 x calorie Airdyne machine
  • 20 x wall ball

WORKOUT 19 (WITH ARCHERY)

WORKOUT 20 – Heavy lifting AFTER completing a triathlon in the morning!

And for some final inspiration, here is Rich lifting heavy after completing a triathlon in the AM.

Which of these Rich Froning CrossFit workouts will you try?

Related news