How To Do A Complete Cross Fit Workout

Now it's time to get down to how to complete the workout. There are three different ways to complete this and you can alternate between them to avoid boredom if you want to use this workout more than once! There are three main goals for a workout of the day are for reps (high reps with high weight), time or for a combination of both using a pyramid rep system.

Workout 1: For Reps

If you want to train for reps then the workout consists of completing a high amount of reps of each exercise with a rest between each exercise as follows:

• Sumo Deadlift: 50 reps
• Bent Over Barbell Row: 50 reps
• Bent Over Dumbbell Row: 50 reps
• EZ Bar:100 Reps
• Hammer Curl 50 Reps
• Russian Twist 50 Reps each side

At first glance this looks like a huge amount, but if you were to do a traditional reps and sets system e.g. 4 X 10 reps, you are still completing 40 reps just this way fatigues the muscle to its maximum with no rest. It doesnt matter how long each exercise takes but try to limit the amount of rest and you can time yourself how long it takes to complete each exercise to look for improvements. Also allow 3 minutes rest between each exercise.

Workout 2: Time

The next way to complete the exercises is using time as controlling factor on each exercise. Much like the reps method you do each exercise as a single and you need to complete as many reps in 1 minute with the weight. Remember you need to lift heavy to make this worthwhile. The time you set is up to you but no longer than 2 minutes per exercise is the most effective. Keep a record of how many reps and then challenge yourself in the next workout to beat it. Have at least 90 seconds between exercises to allow the muscles to recover.

See Also: 5 Undeniably Effective Exercise Tips For Getting Back Into It

Workout 3: Pyramid Reps

The last method to use this workout of the day is using a pyramid system of reps which is time bound - or uses time as a motivation. For each exercise complete the following rep system:

9,8,7,6,5,4,3,2,1

You aim is to complete the full pyramid set in as short a period as possible again this is a great motivation. The emphasis in this method is perfect technique combined with speed and power, however you must have a good base fitness to be able to complete the workout 3 as it is a little more advanced.

BUT....remember every workout comes with its risks and Cross Fit is not for the faint hearted, if you have never attempted a workout like this or are just a beginner seek medical advice before starting a program or ask your personal trainer for help with this type of session. Change the exercises to ones that are more suited to you if you hate the EZ bar for example - fitness is there to be fun so make it that way!