Time to get fit with these Rich Froning CrossFit workouts
An iconic Crossfit Games Champion and an athlete that helped to shape CrossFit into what it is today, Rich is a true legend. 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
https://www.instagram.com/p/BZUkLt9BkQP/?taken-by=richfroning
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
https://www.instagram.com/p/Bc7sPM-j4OR/?taken-by=richfroning
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
https://www.instagram.com/p/BcaVMAjjyoD/?taken-by=richfroning
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
https://www.instagram.com/p/BcTR9tMD8Cj/?taken-by=richfroning
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)
https://www.instagram.com/p/BcPmvAZDKga/?taken-by=richfroning
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)
https://www.instagram.com/p/BfMaUpVD1CD/?taken-by=richfroning
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?
