CrossFit Workouts You Must Try: Burn Fat And Build Muscle
CrossFit is a form of high energy intensity form of fitness. CrossFit workouts have multiple variations and can be modified to help fitness enthusiasts achieve their goals. These workouts can be done by people of any age and level of fitness.
CrossFit truly is for everyone. If you prefer working up a sweat in your living room over signing up for a gym membership, get a CrossFit machine to enjoy full-body benefits right at home. It would also make an excellent investment, especially during the pandemic when most of the facilities are shut.
CrossFit is great for three particular reasons:
Functional/fundamental movement applicable to daily life
Aerobic and anaerobic benefits for strength and cardio
Big post-workout caloric burn
Start with the warm-up. You'll do three rounds for quality, meaning that you'll move slowly and with exceptional form.
Did you know that the CrossFit Founder Greg Glassman named the benchmark workouts after girls? This was inspired by how storms are named after girls. He felt that because these workouts are so physically demanding, they leave you feeling like a cyclone hit you.
Here are some Home CrossFit Workouts to Burn Fat and Build Muscle:
1. Helen: The Helen WOD is a classic combination of strength and cardio workout. A cluster of three exercises like 400m run, 21 kettlebell swings and 12 pull-ups. The goal is to finish three rounds under 12 minutes. Helen is best done in open grounds or a public park, bring a kettlebell and measure out 400M.
2. Tabata Something Else: Tabata style training is known for burning fat and revving up your metabolism long after the workout is over. This Tabata WOD delivers on the Tabata promise with 32 gruelling yet short rounds of pushups, pull-ups, sit-ups and squats. Tabata style, 20-second intervals, 10-second rest between intervals. Start with 8 pull up intervals, then do eight push up intervals, then 8 sit up intervals, followed by eight intervals of squats. This workout compels you to push yourself as hard as possible.
3. Chelsea: Chelsea is the perfect travel workout and a great way to improve your pull-up, pushup and squat skills. Chelsea is one of those EMOMs that challenges you to stay consistent throughout the 30 minutes of pull-ups, pushups and squats. The pull-ups present the most significant challenge amongst these three workouts.
4. Cindy: The Cindy WOD lasts for a whole 20 minutes. Twenty minutes comprise of repeated circuits of ten press-ups, 15 air squats and five pull-ups. Cindy is very similar to Chelsea in that it's pull-ups, pushups, and air squats. Cindy can be scaled up by adding load to the air squat or be scaled to a chest to bar.
5. Annie: Annie is one of the most liked CrossFit Girls workouts, especially if you can do continuous reps of double-under. The problem with double-under is that they do not scale well to single-under in terms of intensity. When programming for beginners, start with single under and gradually learn the double-under sooner or later.
6. Murph: The Murph is a five stepped marathon which includes a one-mile run, 100 pull-ups, 200 press-ups, 300 air squats and ends with another one-mile run. Murph is also known as a Hero WOD, and the name is in honour of Lt Michael P Murphy, a Navy SEAL martyred in action in 2005.
7. Home Chipper: This is a form of descending ladder workout that gets simpler over a while. Home chipper is a cluster of 100 reps of the first exercise followed by 90 seconds, so you're 190 reps deep with a group of eight exercises that can be done without any equipment.
8. Emily: This is a hero WOD. It was curated to honour Second Lt. Emily Jazmin Tatum Perez, 23, who was killed Sept. 12, 2006, when an improvised explosive device struck her Humvee as she was leading a convoy through Al Kifl, Iraq. This form has 30 double-under, 15 pull-ups, 30 squats, and 100-m sprint done ten times with 2 mins rest between each rep.
9. Candy: Candy is a simple WOD with five rounds of 20 Pull-ups, 40 Pushups and 60 Squats. Its high volume of pull-ups and pushups will tax your energy systems. From a benchmark perspective, you'll get to see an advanced athlete's conditioning level.
10. Angie: Angie is a cluster of 4 exercises done in reps of 100 in a row. Those four exercises are pull-ups, press-ups, sit-ups and squats. So you'll be doing 100 pull-ups, 100 press-ups, 100 sit-ups and 100 squats. Or, if you're anything like us, eight pull-ups then call it a day.
CrossFit workouts can be done with minimum equipment focusing on ten general physical skills like strength, stamina, speed, co-ordination, cardiovascular endurance, accuracy, agility, flexibility, power and balance. Regular CrossFit develops these skills through always varied functional movement.
Most beginner CrossFit workouts are a variations of push-ups, squats, and weightlifting performed for a predetermined amount of time. One of CrossFit's best characteristics is that every workout that comes up can be altered and modified at a beginner level. Cross Fitters take great pride in being creative with variations of WODs. You have to be realistic about what you can do.
Author Bio:
Sancket Kamdar, a certified weightlifting coach, and a successful entrepreneur founded
SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business, based on his experience.