5 Crossfit Inspired Workouts

5 Crossfit Inspired Workouts

You may be hearing a lot about Crossfit lately and terms such as WOD (workout of the day) or AMRAP (as many rounds as possible).  If you havent tried Crossfit but like intense strength training style workouts then you will love these Crossfit Inspired Workouts I have devised for you. They’re inspired by my recent Crossfit classes, which I have toned down a little as they are extremely intense.  However, feel free to increase/decrease the weights as you see fit.

These workouts are designed to work on strength and challenge your muscles, but also get your heart rate up which will help burn that stubborn fat.

There are 5 workouts to try out in here. I suggest you do not do them on continuous days, due to the intensity, leave a day of rest or cardio day in between each workout.

What you’ll need

You will need the following gym equipment (not for the same workouts):

  • Barbell with weights
  • Kettlebells
  • Wallball (alternate is bodyweight squats if not available)
  • Box (alternate is burpees if not avaialble)

The Workouts

Workout 1
15-12-9-6-3
Deadlifts @120/80kg
Pull Ups

Workout 2
4 Rounds – 3 minutes each max
20 Box Jumps
20 Kettlebell Swings @24/16kg
AMRAP Wallballs in remaining time or bodyweight squats

Workout 3
5RFT
400m Run with 10 kg weight
8 Squat Cleans @ 70/45kg
10 press ups

Workout 4
21-15-9-15-21
Back Squats @35/25kg
Burpees

Workout 5
15 Minute AMRAP
10 Squat overhead press @ 50/35
10 Kettlebell Swings @ 24/16kg
10 Box Jumps

RFT – No of Rounds for Time
AMRAP – As many rounds as possible
You can replace the box jumps with tuck jumps or burpees if they’re not already in the workout.

Pin it for later here;

If you’re unsure how you should perform each move, we’ve included some videos below to show you how to perform each move with correct form. Ensuring you are able to perform each exercise correctly without impacting form is vital to prevent injuries and make sure you get the most out of your workouts.

How to perform deadlift

How to perform back squats

How to perform Squat Clean

How to perform Front Squat to Overhead Press

How to perform kettlebell swings

How did you find these workouts?

Kellie xo



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