Are you looking for a way to get in shape?

How about trying CrossFit?

CrossFit is a workout program that uses high-intensity interval training to help people lose weight, increase strength, and improve overall health. It’s an intense workout that will leave you feeling like you’ve accomplished something at the end of each session.

In this blog post, we’ll give you some tips on how to get started with crossfit workouts for weight loss.

Right here on Buy and Slay, you are privy to a litany of relevant information on crossfit workouts to build muscle and burn fat, crossfit workouts for weight loss beginners, crossfit workouts at home, and so much more. Take out time to visit our catalog for more information on similar topics.

Crossfit Workout For Weight Loss

Whether you’re just starting out in CrossFit or compete regularly in the Open, there are certain things about CrossFit that seem non-negotiable. To be a “real” CrossFitter, it may feel like you need to have membership at a box, participate in daily WODs (workouts of the day), and have access to all the cool equipment you see athletes using at the NOBULL CrossFit Games.

You may not have a squat rack in your garage or a rowing machine in your living room, but bodyweight CrossFit exercises can help you crush your WODs. Whether you’ve been a member of your local box for a while or are just curious to try it out, CrossFit might be on your list of fitness programming to try. But it’s often associated with barbell complexes, bumper plates, sandbags, and all types of out-there fitness equipment.

A close-up image shows a person with their hair in a bun performing a forearm plank.
Credit: Maridav / Shutterstock

Fortunately for you, CrossFit also involves functional exercises that can be done anywhere. Yes, that includes your living room. Even if you can’t get to your box, there are plenty of ways to get a CrossFit-style session in. You can modify WODs and exercise templates modeled in the gym to crush CrossFit workouts at home.

The Best CrossFit Workouts to Do

  • The Ladder
  • Filthy 50 Variation
  • Murph
  • Cindy
  • A Chipper
  • 21-15-9
  • Angie
  • EMOM

The Ladder

The ladder here isn’t a piece of equipment. Instead, it refers to the rep scheme of the workout — increasing or decreasing reps with each set. It might look something like 10-9-8-7, working your way down to one. A ladder helps you accumulate a large amount of volume in a short amount of time without totally burning out your muscles. Just doing this type of workout around 10 minutes a day can help improve your cardiovascular fitness. (1)

Typically in a CrossFit class, the goal of this type of workout is to get it done as quickly as possible. The speed of the workout easily gets your heart pumping and challenges your mental toughness. If you completed the CrossFit Open 22.2 workout, then you know the feeling.

The Workout

Perform each exercise as alternating supersets: 10 burpees, one sit-up, nine burpees, two sit-ups, etc.

  • Burpee: 10-9-8-7-6-5-4-3-2-1
  • Sit-Up: 1-2-3-4-5-6-7-8-9-10

Workout Tip: Fatigue is bound to set in during intense workouts, so keeping your form on point is crucial for reducing your injury risk while maintaining emphasis on the target muscles. 

Filthy 50 Variation

Just the name alone is enough to scare you. The Filthy 50 is a popular CrossFit WOD that involves 50 reps of 10 exercises. The nightmarish fun only ends when all 500 reps are complete. Although the original WOD uses various pieces of equipment, you can use what you have at home — maybe kettlebells or medicine balls — or you can just go full bodyweight

This high volume, high-intensity workout is brutal, but it’s worth it given how it helps build your cardio and muscular endurance. Higher volume is also associated with greater hypertrophy, so you can build muscle without even going to the gym. (2) Doing this workout one to three times a week can help boost muscle growth. (3)

A typical Filthy 50 is done unpartitioned, meaning that you only move onto the next exercise once you finish all 50 reps of the first. Although 50 air squats might not seem like a lot at first, that number will start feeling impossibly high all too quickly. Trying to go unbroken and banging out all 50 at once might seem like a good strategy at first. But with this many exercises and this many reps, you’ll want to be a lot more strategic.

The Workout

Perform 50 reps of each exercise for time.

  • Squat
  • Push-Up
  • Sit-Up
  • Walking Lunge
  • Burpee
  • Superman
  • Step-Up
  • Pull-Up OR Resistance Banded Lat Pulldown
  • Hollow Rock
  • Jump Squat

Workout Tip: To manage the sheer amount of reps, consider breaking the sets into smaller sets like 10 reps at a time until you hit 50. 

Murph 

You may have heard of this Memorial Day workout from your CrossFit friends posting all over social media about it. But if you’ve never tried it yourself, you have yet to experience how tough it actually is. Murph honors Navy Seal Lieutenant Michael Murphy, who reportedly did this workout before he died in 2005 in Afghanistan. 

For advanced athletes, it can be done with a 14-pound or 20-pound weighted vest. But doing Murph with just your bodyweight is just as brutal. It’s extremely high-volume, so it’s often recommended to partition the reps to help you survive it physically and mentally.

The RX — prescribed — way to do Murph is to perform all the reps of the exercise without moving on to the next. However, athletes will often break up the reps into smaller, more digestible sets to spend less time fighting fatigue and more time moving. Ultimately, it’s up to you how you want to approach it.

The Workout 

Perform each exercise in turn, for time.

  • Run: 1 mile
  • Pull-Up OR Resistance Band Lat Pulldown: 100
  • Push-Up: 200
  • Air Squat: 300
  • Run: 1 mile

Workout Tip: Murph is done for time and can take anywhere from 30 minutes to an hour or more. Since it’s measurable, jot down your time so you can continue to compare your times year after year.

Cindy 

An entire workout consisting of three exercises might not seem like much. But a 20-minute workout is a long time to go as hard as you can. Cindy involves the same three bodyweight exercises that Murph does, so this rep scheme is often an approach athletes will take to partition Murph reps.

This workout is an AMRAP — as many rounds as possible — with a time cap of 20 minutes. That means you’ll be completing as many rounds as possible in that time period. AMRAPs are high-intensity workouts that can help improve anaerobic power, which can be beneficial for weightlifting and HIIT (high-intensity interval training) performance. (4)

The Workout

Perform as many rounds as possible. There’s a 20-minute time cap.

  • Pull-Up OR Resistance Band Lat Pulldown: 5
  • Push-Up: 10
  • Air Squat: 15

Workout Tip: The rep schemes might not seem huge, but still make sure you’re pacing yourself so you don’t burn out halfway through.

A Chipper

A lot of CrossFit WODs qualify as chippers. A chipper workout gets its name from “chipping away” at a lot of reps for multiple exercises performed back-to-back . The Filthy 50 is a good example of this, because once you finish 50 reps of an exercise, it’s done. Then you’ll start chipping away at the next one.

Typically, these take longer to complete, so a chipper can test and build your endurance more than shorter, high-intensity workouts. However, a chipper can be a good approach mentally because you’ll be crossing off items off your list as you go. This can help the workout feel more attainable and accomplished after you finish a set of reps. Not to mention, it can be great for your cardio and strength.

The Workout

For time:

  • Walking Lunge: 50
  • Mountain Climber: 40
  • Box Jump OR Jump Squat: 30
  • Push-Up: 20 
  • Burpee: 10

Workout Tip: Program the reps and exercises how you want to, breaking up your workload according to your own strengths and weaknesses.

21-15-9

One of the most popular workouts that uses this rep scheme is CrossFit’s Fran, which is 21 thrusters and pull-ups, 15 thrusters and pull-ups, then nine thrusters and pull-ups. You can substitute any exercises to make it more home-friendly. Depending on how many exercises you decide to use — and how intense they are — it can be a fairly quick workout, taking around 10 to 15 minutes.

Being quick doesn’t make it any easier. These short bouts of high-intensity don’t leave much room for rest and rev up your body’s cardio and other processes that may help you change your body composition. (5) And while 21 reps may not seem like a lot on paper, you’ll start feeling the fatigue halfway through.

The Workout

For time:

  • Jump Squat: 21
  • Handstand Push-Up OR Push-Up: 21
  • Jump Squat: 15
  • Handstand Push-Up OR Push-Up: 15
  • Jump Squat: 9
  • Handstand Push-Up OR Push-Up: 9

Workout Tip: Make sure that you pace yourself. It may be tempting to blast through your first 21 reps, but know that you still have plenty to go.

Angie 

This CrossFit WOD might remind you a little of Murph — with the added benefit of sit-ups in the mix. It’s another high-volume rep count, so breaking up the work into sets is a smart choice, even for advanced athletes. The worst thing you can do in this workout is burn yourself out too quickly. Even though it’s a timed workout, you want to pace yourself — 100 reps per exercise is a lot to get through.

Especially if you’re trying to beat your last time, you’ll still be moving quickly. This workout can therefore really push your cardio fitness to the brink. Grinding through a high volume of bodyweight exercises will also maximize your muscle strength and endurance.

Since they’re all bodyweight exercises, Angie can be convenient to do at home. If you don’t have a pull-up bar, you can substitute that move for a resistance band lat pulldown or even an inverted row on a stable surface.

The Workout 

For time:

  • Pull-Up OR Resistance Band Lat Pulldown: 100
  • Push-Up: 100 
  • Sit-Up: 100 
  • Air Squat: 100

Workout Tip: How to approach Angie is really up to you and your fitness level. You might split the 100 reps into 10 sets of 10 reps. If you’re a little more advanced, you might even try four sets of 25 reps.

EMOM

EMOM stands for every minute on the minute. In this type of workout, you complete a set number of reps as quickly as possible in one minute. If you complete them before the minute is up, you can rest. If you don’t complete them, you continue moving into the next minute. So in this case, the clock runs the workout.

This type of workout can be grueling, but they’re helpful for boosting your cardio fitness and power. EMOMs force you to push through your reps to have more rest time. Often, the exercises included in an EMOM are ones that can be done quickly and efficiently.

Crossfit Workouts To Build Muscle And Burn Fat

Founded in 2000, the growth has been increasing with over 10,000 gyms all over America.

When Greg Glassman created Crossfit, the goal was to train police forces and keep them fit.

The popularity of the workout stems from the fact that it offers unique exercises.

People have grown tired of using traditional gym exercise machines and have fallen in love with new and creative ways to build muscle and burn fat at a faster rate.

Since Crossfit doesn’t require generic machines, it provides a one of a kind intense workout focused on movement and strengthening of the body.

Crossfit workouts use various exercises with barbells and other weights. There are also sets without weights like pull-ups, muscle-ups, and leg lifts.

Running is also a part of the Crossfit regimen, and the unique mix of new and old methods of training is what made fanatics fall in love with the workout.

The variety of workouts can be physically intense, and they help target various muscles in the body that basic drills would not cover.

Success stories have been numerous, which is another reason why the workout has become so popular these days.

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Crossfit Games

Many people enjoy Crossfit as exercise, but some love to compete. There are many Crossfit competitions, and the most popular is the Crossfit Games, which is a yearly event that started back in 2007.

The games provide excellent entertainment and motivation for people to become cross-fitters.

Train with Caution 

Despite the many fans and popularity of Crossfit, there are many skeptics as well. There are people who believe that Crossfit can cause serious injuries.

Before jumping on the bandwagon, you should first know the risks. If not done correctly, Crossfit can be very dangerous.

Many cases of broken bones, torn ligaments and sprained muscles have been reported while doing Crossfit.

You need to start gradually and get comfortable with the different movements before adding more weight.

Many crossfitters also tend to work their body too much. They work out too, often resulting in soreness, muscle fatigue, and strains.

Crossfit will work for you if done correctly and within your limits.

Despite the risks, Crossfit still keeps on gaining popularity. What used to be police training workouts is now a preferred method of exercise by many people worldwide.

Crossfit Workout Terminology you Should Get Familiar With

AMRAP: this means “as many reps as possible.” The workout is designed to push your body to the limits in a short time.

This helps you plan the pacing and effort you need to give for a specific time.

EMOM: Every minute, on the minute. This format helps you work harder to get more rest. You need to complete the number of reps within a minute’s timeframe and resting for the remainder of the same minute timeframe. 

WOD: Workout of the day. This refers to the prescribed workout from Crossfit Affiliate gyms to their members.

The need may vary when it comes to beginners and experienced athletes. You may need to reduce the volume if you are starting or increase your workout to improve fitness.

Crossfit Workout for Beginners

We share some ideal workouts for newbies to Crossfit training. This won’t be easy, but you can expect results quickly.

You will notice an increase in size, energy, and strength after a few weeks of training.

The workouts combine high-intensity and weight training to keep your muscles guessing. No resting between moves, but you can recover for a minute after each cycle. Repeat five times.

Barbell Deadlift: 5 sets of 10 reps

  • Do a squat and hold a barbell with your hands shoulder-width apart
  • With your chest up, pull your shoulders back and look straight as you lift the bar
  • Take the weight back onto your heels and place the bar close to your body at all times
  • Lift the bar to thigh level, pause, then return gradually to starting position

Kettlebell Swings: 5 sets of 30 secs

  • Get a kettlebell and place it a few feet in front of you. Stand with feet a little wider than shoulder-width apart and bend knees to lean forward and grab the kettle bar with both hands
  • Keep your back flat and engage your lats to pull the weight between your legs(careful with how deep you swing), then move your hips forward and pull the kettlebell up to shoulder height with your arms straight 
  • Go back to starting position and repeat without any pause

Barbell Squat: 5 sets of 10 reps

  • Begin by standing with your feet more than shoulder-width apart and hold a barbell across your upper back using an overhand grip (don’t rest the barbell on your neck). Hug the bar into your traps to workout your upper back muscles
  • Next, you need to sit back slowly into a squat with your head up, back straight, and backside out. Go lower until your hips are aligned with your knees and your legs at 90 degrees. You can do a deeper squat once you gain strength and flexibility.
  • Push your heels onto the floor and drive yourself explosively back up. Keep your form until you are standing straight, that’s one count.

Box Jumps: 5 sets of 20 secs

  • Position yourself a comfortable distance from the box with feet at shoulder-width apart
  • Drop fast into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as gently as possible
  • Step backward off the box and repeat

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