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Athlete Transformation – Rich Froning before CrossFit (and 20 of his Workouts Every Athlete Should Try)

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

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

Rich Froning became the first person to win the title of Fittest Man on Earth four times with his first-place finish at the CrossFit Games in the 2011, 2012, 2013, and 2014.

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.

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

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