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Best CrossFit workouts

CrossFit workouts are designed to build total-body fitness by combining strength training, cardio, and functional movement in high-intensity formats. Whether you're hitting a WOD (Workout of the Day), tackling benchmark workouts like “Fran” or “Murph,” or scaling your way through Olympic lifts and bodyweight circuits, these sessions challenge both your physical and mental limits. The result? Improved strength, work capacity, mobility, and resilience: whether you're a competitive athlete or just training to become harder to kill.

Fitness 090
Workout

Workout 1 Crossfit (Strength & conditioning)

This workout follows an AMRAP format (As Many Rounds As Possible) in 20 minutes, combining strength, conditioning, and explosive bodyweight movements. The goal is to complete as many high-quality rounds as possible within the time cap while maintaining form and consistent pacing.

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The benefits of CrossFit workouts

CrossFit builds a broad foundation of fitness that translates into real-life strength and stamina. The constantly varied structure prevents plateaus, while compound lifts and bodyweight movements improve mobility and joint health. You'll develop a stronger core, better conditioning, and mental grit that carries over to both sports and daily life. With smart scaling, CrossFit is effective for all fitness levels.

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Workout 2 CrossFit (Benchmark style)

This workout is designed in a benchmark format, which means you’ll be performing a set sequence of movements at fixed rep schemes (21-15-9). The goal is to move with good form while keeping the intensity high. Benchmark workouts are great for tracking progress over time, since you can repeat them and measure improvements in speed, endurance, and strength.

Workout

Workout 3 CrossFit (High-intensity metabolic conditioning)

This is a high-intensity Tabata workout designed to push your endurance, power, and core strength in under 30 minutes. You’ll move through three stations: explosive lower body, upper body push, and core conditioning. Each station follows the Tabata format: 20 seconds of maximum effort, 10 seconds rest, repeated for 8 rounds (4 minutes per station). After finishing one station, take 1 minute rest before moving to the next.

Marching On Spot
Leg exercises

Marching On Spot

Warming-up
1 30 sec
2 30 sec
Rest: 20 sec between sets
Low Lunge Twist
Glute exercises

Low Lunge Twist

Warming-up
1 6 (each side)
2 6 (each side)
Inchworm
Ab exercises

Inchworm

Warming-up
1 6 reps
2 6 reps
Rest: 30 sec between sets
Jump Squat
Leg exercises

Jump Squat

1 20 sec work / 10 sec rest
2 20 sec work / 10 sec rest
3 20 sec work / 10 sec rest
4 20 sec work / 10 sec rest
5 20 sec work / 10 sec rest
6 20 sec work / 10 sec rest
7 20 sec work / 10 sec rest
8 20 sec work / 10 sec rest
Rest: 60 sec between stations
Push Up
Chest exercises

Push Up

1 20 sec work / 10 sec rest
2 20 sec work / 10 sec rest
3 20 sec work / 10 sec rest
4 20 sec work / 10 sec rest
5 20 sec work / 10 sec rest
6 20 sec work / 10 sec rest
7 20 sec work / 10 sec rest
8 20 sec work / 10 sec rest
Rest: 60 sec between stations
V-Up
Ab exercises

V-Up

1 20 sec work / 10 sec rest
2 20 sec work / 10 sec rest
3 20 sec work / 10 sec rest
4 20 sec work / 10 sec rest
5 20 sec work / 10 sec rest
6 20 sec work / 10 sec rest
7 20 sec work / 10 sec rest
8 20 sec work / 10 sec rest
Rest: 60 sec between stations

Frequently asked questions: best CrossFit workouts

What equipment do I need for CrossFit training at home?

A basic setup might include a kettlebell, dumbbells, jump rope, pull-up bar, and a plyo box. For more advanced programming, you’ll want access to a barbell, bumper plates, a rowing machine, and gymnastic rings. Many bodyweight workouts can be done with minimal gear.

Are CrossFit workouts good for weight loss?

Yes. The combination of strength and high-intensity cardio promotes fat loss while maintaining muscle. Many people find the group setting and competitive energy also help with motivation and consistency, which are key to sustainable fat loss.

Do I need to be in shape before starting CrossFit?

Not at all. CrossFit is scalable, meaning movements, reps, and intensity can be adjusted to your fitness level. Coaches typically help beginners modify workouts so they can safely build strength and conditioning from day one.

How often should I do CrossFit workouts?

If you're new, 3 sessions per week with rest days in between is a good start. Intermediate to advanced athletes often train 4–6 times weekly. The key is balancing intensity with recovery to avoid burnout or injury.

What are CrossFit workouts typically made up of?

Most CrossFit WODs include a warm-up, strength or skill work (like Olympic lifts or gymnastics progressions), and a high-intensity conditioning circuit. The conditioning portion often includes exercises like kettlebell swings, rowing, squats, push-ups, and burpees—performed for time or rounds.

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