Top 10 CrossFit Workouts

by | Jan 6, 2015 | 0 comments |

Check out the list of the 10 most popular CrossFit workouts based on a poll of CrossFit gyms. There are many CrossFit workouts that were voted on but only 10 made the cut.  These are not exactly the top ten hardest crossfit workouts but the most popular exercises and workouts.

Lets face it – CrossFit is one of the most bad ass new sports the world has seen. Pretty much anyone wants to see svelte athletes throwing barbells overhead and racing for first place? Are you kidding me?

Grace is one of the more famous CrossFit workouts and a true test of strength and aerobic ability.  Check it out.
30 clean and jerks for time

#9 Filthy Fifty workout
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

#8 Angie

100 pull ups
100 push ups
100 air squats
100 sit ups
Angie is a basic CrossFit workout with minimal gear needed – you can do most anywhere.

#7 Annie

Double unders
Sit ups

#6 Fight Gone Bad
(F.G.B.) was originally designed about a decade ago for local boy, LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a “fight gone bad”.

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

“Fight Gone Bad”
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.
5 stations:
Concept 2 Row (Calories)
Wall Ball (20/14lbs.)
Sumo-Deadlift-High-Pull (75/55lbs.)
Box/Tire Jumps (20″)
Push Press (75/55lbs.)

#5 CrossFit Total
Max back squat
Max dead lift
Max shoulder press

#4 – 5k Run
Run 5,000 meters – 3.1 miles. Note terrain conditions (track, trail, hills, etc)

#3 Helen
3 rdsft (rounds for time)
400 meter run
21 kettlebell swings 1.5 pood (35 lbs)
12 pull ups

#2 Cindy
20 minute AMRAP
5 pull ups
10 pushups
15 air squats

#1 Top Ten CrossFit Workouts is Fran 

This wod has been called the most demanding workout as it has laid out more athletes on the floor than any other.  Short and bittersweet.  We all keep coming back for more.

#95 Thrusters
Pull ups
For time

There are many, many more workouts our there, but we felt, along with some recent surveys, that these were the top 10 Crossfit Workouts.

1. What is worst crossfit workout you have ever done?
2. What is the best CrossFit workout?
3. In your opinion, what is the most famous crossfit workout?
post your results in the comments below.

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