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CrossFit Routine for Fitness Enthusiasts

The CrossFit workout program outlines a weekly schedule that alternates between metabolic conditioning, gymnastics, and weight lifting exercises each day. The metabolic conditioning focuses on high-intensity cardio like elliptical, skipping rope, and jumping jacks for 20-30 minutes. Gymnastics works on bodyweight movements like pushups, situps, dips, and burpees for 20-30 minutes. Weight lifting consists of 5 sets of compound lifts with barbells and dumbbells targeting the entire body. The schedule rotates the focus each day and mixes exercises into couplet and triplet formats for defined times or reps.

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949 views1 page

CrossFit Routine for Fitness Enthusiasts

The CrossFit workout program outlines a weekly schedule that alternates between metabolic conditioning, gymnastics, and weight lifting exercises each day. The metabolic conditioning focuses on high-intensity cardio like elliptical, skipping rope, and jumping jacks for 20-30 minutes. Gymnastics works on bodyweight movements like pushups, situps, dips, and burpees for 20-30 minutes. Weight lifting consists of 5 sets of compound lifts with barbells and dumbbells targeting the entire body. The schedule rotates the focus each day and mixes exercises into couplet and triplet formats for defined times or reps.

Uploaded by

Jessielle
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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CROSSFIT WORKOUT PROGRAM

Metabolic Conditioning Gymnastics Weight Lifting


20-30 mins. 20-30 mins. 5 sets of 8-10 reps
 Elliptical  Push ups  Jerk & press
 Skipping rope  Sit ups/ crunches/  Clean & press
 Jumping Jacks bicycle abs/ leg raises  Dumbbell squats
 Dips  Dumbbell deadlifts
 Burpees  Chess press
 Air squats  Shoulder press
 Lateral hops  Kettle bell swings
 Squat jumps  Kettle bell squats
 Lateral squat jumps  Kettle bell snatch
 Crazy from jumps

Week/Day 1 2 3 4 5
1 M MG MGW GW W
2 G GW GWM WM G
3 W WM WMG MG M

COUPLET – Task oriented (4-5 sets)


TRIPLETS – Time oriented (20 mins.)

Week/Da
1 2 3 4 5
y
Elliptical Elliptical (3mins) Jumping Jacks (30) Air squats (20) Clean & press
Push ups (15-20) Lateral hops (20) Clean & press (10)
1
Kettle bell swings
(10)
Crazy frog jumps Burpees (15) Squat jumps (10) Chest press (10) Burpees
2 Dumbbell deadlifts (10) Jerk & press (10) Skipping Rope (30)
Jumping Jacks (30)
Kettle bell squats Clean & press (10) Chest press (10) Jumping Jacks (30) Skipping rope
3 Jumping Jacks (30) Elliptical (3mins.) Air squats (20)
Crunches (20)

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