Crossfit Workout Routines


Whether you are interested about Crossfit or have already started this fitness program recently, surely, you can’t just simply ignore its amazing body-transforming capability. In point of fact, in just a matter of 20 minutes, you can torch fat away and improve your speed, balance, endurance as well as strength. Indeed, you don’t even need to go to the gym especially if you have hectic schedule since a lot of Crossfit workouts can be done at home. Without doubt, you will notice the changes you are working so hard for in a fast approach.

It is worthy of note that Crossfit is for those who aspire to obtain more powerful, more coordinated, stronger, faster, balanced, leaner and more agile body. Apart from this, the person who decided to partake in this rigorous training must possess a competitive spirit plus of course sportsmanship.

Every day, there is a specify exercise prescribed for everyone that comes to this type of training. This simply implies that instead of having one exercise for older women and another one for hardcore athletes, please be guided that there is only one exercise per day which is totally measurable hinged on the person’s skill.

What is more, take note that during your Crossfit workout, you will commonly be told to finish a number of endurance exercises of strength training as quickly as possible or better yet finish as many repetitions as probable in a certain amount of time. As you can see, it is really effortless to sacrifice form in exchange for completing the exercise faster. However, if you do not have a coach to look for you and tell you to keep the proper from, then, you may be at risk.

Here you are Crossfit Routines Programs by levels:

Beginners Program

  • Monday (3 rounds):
    • Push Press x8
    • Hand Release Push Ups x10
    • Box Jumps(50cm/20inch) x10
    • Back Bar Squats x8
  • Tuesday (5 rounds)
    • Sit Ups x7
    • Walking Lunges x7 (per leg)
    • Straight Leg Deadlifts x7
    • Sprint for 100m
  • Wednesday (1 round only)
    • Burpess 10-9-8-7-6-5-4-3-2-1 (reps)
    • Thrusters 10-9-8-7-6-5-4-3-2-1 (reps)
  • Thursday
    • Rest Day
  • Friday (3 rounds)
    • Rope Skips x100
    • Kettlebell Swings x12
    • Deadlifts x8
    • Pull Ups x3
  • Saturday Extreme (3 rounds)
    • Burpees x15
    • Triceps Dips x15
    • Sumo Deadlifts x15
    • Thrusters x15
    • Box Jumps(50cm/20inch) x15
    • Knee to Elbows x15
  • Sunday
    • Rest Day

Intermediate Program

  • Monday (1 round only)
    • Sit Ups x50
    • Front Pull Ups x15
    • Push Jerks x10
    • Triceps Dips x5
    • 20 minutes non stop
  • Tuesday
    • Thrusters 21-18-15-12-9-6-3 (reps)
    • Clean Deadlifts 21-18-15-12-9-6-3 (reps)
  • Wednesday Extreme (2 rounds)
    • Box Jumps (50cm/20inch) x60
    • Kettlebell Swings x50
    • Burpees x40
    • Pistols x30
    • Toes to Bar x20
    • One Hand Kettlebell Shoulder Press x10 (per arm)
  • Friday (6 rounds)
    • Hand Release Push Ups x10
    • Push Press x10
    • Triceps Dips x10
    • Diamond Push Ups x10
    • Kettlebell Swings x10
    • Judo Push Ups x10
  • Saturday Extreme (1 round)
    • Muscle Ups x6
    • Box Jumps (70cm/27.5inch) x6
    • Kettlebell Snatch x12 (per arm)
    • Pistols x12 (per leg)
    • One Hand Kettlebell Squats x24 (per leg)
    • Toes to Bar x24
    • Burpees x48
    • CrossFit Pull Ups x48
  • Sunday
    • Rest Day

Advanced Program

  • Monday (5 rounds)
    • Pull Up & Push Up x15
    • Power Cleans x10
    • Handstand Push Ups x10
    • Squat Cleans x15
    • Triceps Dips x15
  • Tuesday (35 minutes)
    • Push Press x10
    • Back Squats x10
    • Box Jumps (70cm/27.5inch) x10
  • Wednesday Extreme (1 round)
    • Jump Pull Ups x60
    • Hand Release Push Ups x35
    • Kettlebell Swings x60
    • Hand Release Push Ups x35
    • Box Jumps (50cm/20inch) x60
    • Hand Release Push Ups x35
  • Thursday (5 rounds)
    • Triceps Push Ups x12
    • One Hand Kettlebell Shoulder Press x10 (per arm)
    • Walking Lunges x20
    • Push Ups x15
    • Bar Dips x10
  • Friday
    • Rest Day
  • Saturday (1 round)
    • Jumping Jacks x100
    • Sit Ups x100
    • Back Extensions x100
    • Back Squats x100
    • Burpees x50
    • Lunges x50
    • Kettlebell Swings x100
    • Triceps Dips x100
    • Deadlifts x100
    • Box Jumps x100
  • Sunday
    • Rest Day

Keep in mind that you train yourself with Crossfit. This training is depicted with specific terms such as intense, varied as well as functional. Meanwhile, practice makes use of low, consistent and specific intensity. So, you can choose; crossfit as a practice or as training.


Please enter your comment!
Please enter your name here