These are a selection of common crossfit workouts that I have done and survived, from my favorite coaches in Iceland, Horku-Gísli, Eythór and Danni.
- 1 Snatch 40/25kg
- 2 Burpees
- 3 Hang Clean 40/25 kg
- 4 Box Jumps
- 5 Front Squat 40/25 kg
- 6 Toes to Bar
- 7 Push Press 40/25 kg
- 8 Over Head Lunges 20/10
- 9 Back Squat 40/25 kg
- 10 Wall Balls 30/20 lbs
- 11 Floor Press 40/25 kg
- 12 Burpee Box Jump 50cm
In the first round you only do one snatch, then round two you do 2 burpees then one snatch, only in the 12th round you do all the exercises.
So in the beginning it´s very easy, but as soon as you start doing the push press or around that part of the workout it starts to get hard. I thought I would die with the wall balls. Normally I use the 14 lbs ball, so 20 lbs is unbelievably heavy. I could not do more then one at a time, through the ball as high as I could, then let it crash on the ground, no way I was trying to catch it or even trying to make it hit me in the face.
It took me 45 minutes or so to complete, but I was alone, and I am that kind of person that need the support and the competition of others, so when I am alone I give myself all the time I need. Also I don´t know how to work the timer in the gym so the time can´t be certain.
I get so competitive during a workout, it´s not always good, but when I have no one to compete with, and no one even knows what I am doing, then I take so many breaks and don´t push myself at all, the only goal I have is to finish the workout, even though it would take me two hours.
I´ve done this set up a couple of times and really recommend trying, it is so satisfying seeing the progress, when you start doing the burpee box jump, you have a lot left still, but in your mind you have already finished, cause you´ve done it all so many times.
There are many ways to work with this form. For example
- Toes to Bar
- Push Ups
- Push Press
- Sit Up
You start with doing one pull-up, then run over to the other side, do one burpee, run back do one toe to bar and so forth, after you finish this round then you do two of each, then three and see how far you can get in 30 minutes.
But it´s important not to start to fast, because it is so easy to begin with, and in the second have use the run in-between as the rest. I was starting to walk it in the end. Got up to 14 reps. And starting to break up the exercises, could not do some of it unbroken.
My palms got so ripped up after all the bar hanging
It is so easy to get confused in this wod cause you have to think so much, think about how many reps you have to do, and think what exercise is the next one, it is alright to forget that the toes to bar where next and go straight to the push press, if you then do the toes to bar after the next run to pay your debt.