4 Types Of CrossFit Workouts & Free Samples

CrossFit classes typically have 4 types of workouts programmed throughout the week. Below are a some examples you can try at home.

Workouts for time. We call this a time domain workout or a task priority workout. Here’s your task, do it as fast as possible for time. I like to use a mile run as an example for potential clients when I get questioned on why workouts are short. “It’s only a 12 minute workout?”

You can jog a mile listening to music or you can run a mile for time where those headphones might not be staying in. Both of these workout produce a different stimulus or “feeling” in your body.

Amraps. An amrap stands for as many round or reps as possible. Here is an example for at home:

10 Minute Armap of: 10 Squats, 10 Sit Ups, 10 Burpees. Do this as many times as you can in 10 minutes.

Chippers. A chipper is a workout that you start at the top and work your way down and is a task priority workout for time as well. You are chipping away at it. Repetitions can be ascending or descending. Here is an example for at home:

60 Lunges, 50 Sit ups, 40 Squats, 30 Sit Ups, 20 Burpees

Intervals. There are many different style intervals used in class and most commonly we use 1:1 work to rest ratio’s or Tabatas.

A 1:1 work to rest ratio might look like this:

4 Minutes on 4 Minutes off x 4 rounds (32 minutes total)

During the 4 minutes amrap this: 21 Burpees, 15 Jump squats, 9 Hand release push ups.

A tabata is 8 rounds of :20 of work with :10 of rest per exercise. You can download a tabata app on your phone. Tabata’s are a quick and effective way to get fit and get great results.

Try This: Tabata each of these with 1 minute rest between:

Plank 1 Minute rest, Reverse lunges 1 minute rest, Sit ups

-Coach Bryan


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