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Fat Burning CrossFit Conditioning Workouts

Raise your game.

These Fat Burning CrossFit Conditioning Workouts are perfect for transforming your body and health for the better.

CrossFit Conditioning Workouts 1 – Durante Core

5 Rounds for Time

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold
  • 1 minute Rest

With a running clock, as fast as possible perform the prescribed work in the order written. Rest one minute after each round.

Score is the total time it takes to complete all 5 rounds including each rest period.

Tips and Strategy

Due to the built-in rest in “Durante Core,” go as fast and as unbroken as possible during each of the 4 movements.

You only reap the rewards of “Durant Core” if you perform the movements with virtuosity and execute these common movements uncommonly well, so prioritize good form over a good time.

Intended Stimulus

“Durante Core” should feel very muscularly fatiguing.

Your core should be on fire within the first 2 rounds. This is a true interval WOD: attack the movements when you’re working, and enjoy the rest when it comes.

This workout is perfect as a standalone WOD, or as a way to finish a cardio-based workout like “Griff” or “Boat Race.”

CrossFit Conditioning Workouts – Scaling Options

The movements in “Durante Core” aren’t particularly high skill, but they do require significant core strength to complete. Scale the movements so you can perform them as unbroken as possible, as safely as possible.

Abs Exercise Overhead Squat CrossFit Conditioning WorkoutsSource: Photo courtesy of CrossFit Inc.
Raise your game

Beginner

5 Rounds

  • 10 Supported Hollow Rocks (hands hold at hamstrings)
  • 10 Modified V-Ups (bend knees as much as needed)
  • 10 Tuck Ups
  • 10 second Supported Hollow Hold (hands hold at hamstrings)
  • 1 minute Rest

CrossFit Conditioning Workouts 2 – Christine

3 Rounds for Time

  • 500-metre Row
  • 12 Deadlifts (Bodyweight)
  • 21 Box Jumps (24/20 in)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of Box Jumps is completed.

Good Score for “Christine”

– Beginner: 15-20 minutes

– Intermediate: 12-14 minutes

– Advanced: 9-11 minutes

– Elite: <8 minutes

Tips and Strategy

This is a hamstring-intensive WOD, so be sure to prime your lower body for the movements. Warm-up exercises like Downward Dog, Inchworms, and Cossack Squats are perfect for a workout like “Christine.”

On the Box Jumps, take a few seconds to shake out your legs/get focussed prior to each set. Your legs will be wobbly and fatigued. Missing the jump and hitting your shins on the box is never fun.

Intended Stimulus

Overall, “Christine” should feel challenging and fun.

The Deadlift weight should feel moderate—not too heavy, not too light.

The box height should feel very manageable. The most difficult/exhausting part of this WOD will be the Row. By the 3rd round of rowing, your legs/lungs should be burning. But no big deal—it’s almost over by then!

CrossFit Conditioning Workouts – Scaling Options

The volume in “Christine” is doable for most athletes.

Instead of reducing reps or metres, scale the Box height and/or Deadlift load as needed so you can get these two movements done in one or two sets. Unbroken Deadlifts should be the goal.

Beginner

3 Rounds for Time

  • 500 metre Row
  • 12 Deadlifts (1/2 Bodyweight)
  • 21 Box Jumps (20/12 in)

Workout 3- Whitten

5 Rounds for Time

  • 22 Kettlebell Swings (2/1.5 pood)
  • 22 Box Jumps (24/20 in)
  • 400 metre Run
  • 22 Burpees
  • 22 Wall Ball Shots (10/9 ft, 20/14 lb)

CrossFit Conditioning Workouts 4 – Brock

For Time

  • 100 calorie Row
  • 100 calorie Ski Erg
  • 100 calorie Assault Air Bike

Every 2 minutes, perform:

  • 7 Burpees

Perform the 7 burpees at the two-minute mark, and every two minutes after that (but not at the start of the workout).

Workout – Nickman

10 Rounds for Time

200 metre Farmers Carry (55/35 lb)

10 Weighted Pull-Ups (35/25 lb)

20 Dumbbell Power Snatches (55/35 lb), alternating

CrossFit Conditioning Workouts

If you enjoyed these CrossFit Conditioning Workouts then try these Sit Up Abs Exercises to Build a 6 Pack and Strong Core or Tough Crossfit Workouts to Build Strength and Muscle.

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