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Fitness

16 of the Best CrossFit

Workouts to Try Today, From
Home Workouts to Barbell
Fat-Burners
Love it or loathe it, 'the sport of fitness'
ticks a lot of boxes. Consider this your
induction

BY EDWARD COOPER 5 MAY 2021

It doesn't matter if you swear by

bodybuilding, or if you've skipped passed
the countless Net<ix CrossFit
documentaries. That's because it's here to
stay. With almost 14,000 CrossFit boxes
around the world, there's scant chance
you're far away from one. So it could
make sense to pay 'the sport of Gtness' a
little attention from time to time.

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HD six-packs, fat-burning workouts and

intelligent programming are all promises
CrossFit workouts can make, so if even
you use one of your days away from the
weights room for cardio, it would be the
smarter man's choice to swap a 5K plod
for one of these WODs. But Grst, a little
refresher.

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CrossFit Workout
Terminology: WODs, EMOMs
and AMRAPs
With more AMRAPs, EMOMs and WODs
than you can get your head around, it
makes sense to come to term's with
CrossFit's terminology before attempting
any of the below.

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AMRAP: This stands for "as many reps

(or rounds) as possible", a workout
structure that's frequently used in
CrossFit to accompany conditioning
pieces. It's designed to push your body to
the max in a short time frame. "AMRAPs
allow you to specify the amount of time
that a training session will take. If you
know that you'll be going for exactly 7
minutes, it's much easier to understand
the pacing of the effort required over that
7 minutes,”said Todd Nief, head CrossFit
coach and owner of South Loop Strength
& Conditioning in Chicago.

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Workout

EMOM: Every minute, on the minute.

You'll need a watch, stopwatch or a clock
for this one. Complete the prescribed
number of reps within a minute's
timeframe, resting for the remainder of
the same minute. The EMOM format
encourages you to work harder in order
to earn more rest. Once a new minute
starts, so do you. Deep breaths, now.

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WOD: Workout of the day — the

prescribed workout from CrossFit
Affiliate gyms to their members. Usually
under 20 minutes, some people question
their efficacy. "Each person will need to
experiment to determine what "enough"
means," says the official CrossFit website.
"Experienced athletes with speciGc
competition goals might need additional
work to improve their Gtness, while
beginners might need to reduce the
volume of the WOD to optimise results."

RFT: Rounds for time — this means that

you have to go hell-for-leather to achieve
the quickest time possible while
maintaining good form. RFT workouts
are particularly useful for measuring
yourself against previous times and
thereby testing your strength and your
Gtness.

The Best CrossFit Workout

For Beginners
Before you introduce yourself to any of
the 'girls' — more on them below — this
workout is ideal for beginners. But that
doesn't mean it's going to be easy. It will
require hard graft, but you'll quickly see
results in your size, strength and energy.

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REL ATED STORY

5 Reasons Why You Need to Take

Up CrossFit

The combination of high-intensity

circuits, staple CrossFit moves and some
good old-fashioned weight training will
keep your muscles guessing. Don't rest
between moves but recover for one
minute after each cycle. Repeat Gve
times.

Barbell Deadlift: 5 sets of 10 reps

• Squat down and grasp a barbell

with your hands roughly
shoulder-width apart.

• Keep your chest up, pull your

shoulders back and look straight
ahead as you lift the bar.

• Focus on taking the weight back

onto your heels and keep the bar
as close as possible to your body
at all times.

• Lift to thigh level, pause, then

return under control to the start
position.

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Barbell Squat
by Men's Health UK
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Barbell Squat: 5 sets of 10 reps

• Stand with your feet more than

shoulder-width apart and hold a
barbell across your upper back
with an overhand grip – avoid
resting it on your neck. Hug the
bar into your traps to engage
your upper back muscles.

• Slowly sit back into a squat with

head up, back straight and
backside out. Lower until your
hips are aligned with your knees,
with your legs at 90 degrees – a
deeper squat will be more
beneficial but get the strength
and flexibility first.

• Drive your heels into the floor to

push yourself explosively back
up. Keep form until you’re stood
up straight: that’s one.

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Kettlebell Swings: 5 sets of 30 secs

• Place a kettlebell a couple of feet

in front of you. Stand with your
feet slightly wider than shoulder-
width apart and bend your knees
to lean forward and grab the
handle with both hands.

• With your back flat, engage your

lats to pull the weight between
your legs (be careful with how
deep you swing) then drive your
hips forward and explosively pull
the kettlebell up to shoulder
height with your arms straight in
front of you.

• Return to the start position and

repeat without pauses.

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Box Jumps: 5 sets of 20 secs

• Set yourself a comfortable

distance from the box with feet
shoulder width apart.

• Drop quickly into a quarter

squat, swing your arms and
explode upwards to jump onto
the box. Land as softly as
possible.

• Now step backwards off the box

under control.

Treadmill sprints: 5 sets of 60 secs

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• Sprint at full speed for the

designated time.

ADAM BOW

The Most Famous CrossFit

Workouts
It doesn't take a genius to realise that
some of the most famous CrossFit
workouts are named after girls. Who
they really are, we'll never know, but
they pack a real punch when it comes to
getting a sweat on. It's thought that
CrossFit Inc. founder Greg Glassman
named them after females in a similar
vein to that of the weather service, as
"the workouts were so physically
demanding that they left athletes feeling
as though a storm hit them."

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CrossFit - Noah Ohlsen o…

Fran: 21-15-9 reps for time

• Thrusters (43kg barbell)

• Pull-ups

Rob Forte and Chris Hoga…

Helen: 3 rounds for time

• 400m run