Cross fit work outs

Here are some really great cross fit work outs I’ve come to cherish that absolutely blast you in every way, do remember it is essential that you can do each exercise with good technique from fresh and are lifting weights you can complete each exercise without becoming a complete wobbly mess till after you finish the session.

Form failure is rep failure be strict and stay injury free by leaving the ego at the door trust me you’ll still get what you need with lighter weights and still be struggling for air once you’ve finished.




The Ryan

The Ryan lasts five rounds, done as fast as possible. Each round includes –

7 muscle-ups followed by                                                                                                                               21 burpees.

If you can’t do muscle ups switch them for standard chest to bar pull ups.



For time:
21 Thrusters, 21 Pull-ups
15 Thrusters, 15 Pull-ups
9 Thrusters, 9 Pull-ups

Thruster =squat and press (Bar Bell). Use the weight you’re comfortable with



For time:
30 Clean and Jerks

Use what weight is comfortable but the standard weight normally is 135 pounds/60kg for men & 95 pounds/45kg for ladies



For time:
50 Double-jumps
50 Sit-ups
40 Double- jumps
40 Sit-ups
30 Double- jumps
30 Sit-ups
20 Double- jumps
20 Sit-ups
10 Double- jumps
10 Sit-ups

Double jumps are a skipping technique where the rope travel round twice on a single jump



For 20 minutes:
5 Handstand push-ups
10 One-legged squats, alternating
15 Pull-ups

Don’t be afraid to use a wall to do your hand stand push ups



For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

My personal Favourites

The seven

Exercises are done as quickly as possible in a cycle for seven rounds.                                                                      7 handstand push ups                                                                                                                                                    7 60kg/30kg thrusters                                                                                                                                                           7 knee to elbows                                                                                                                                                                   7 110kg/50kg deadlifts                                                                                                                                                      7 burpees                                                                                                                                                         7 kettle bell swings                                                                                                                                                          7 pull ups.

Use the weights you feel comfortable if you can’t manage these ones.



10 rounds for time:                                                                                                                                                                                        12 Dead lifts                                                                                                                                                                           9 hang cleans                                                                                                                                                                                               6 push press

Standard weights are 80kg for men /40kg for ladies but use a weight you can manage


12 days of Christmas

Complete this work out by working your way down the list repeating each exercise every time you add a new one in. E.G. 12 Toe touch sit ups, then repeat and add 11 Press ups and then repeat both and add the next, and so on


12 Toe touch sit ups

11 Press ups

10 Squats 60kg men/30kg women

9 Toes to bar

8 Thrusters 40kg men/20kg women

7 Box jumps (waist height)

6 Deadlifts 60kg men/30kg women

5 hang cleans 60kg men/30kg women

4 Push press 60kg men/30kg women

3 kettle bell swings 32kg men/20kg women

2 front lunges 40kg men/20kg women

1 300 double jumps or 1000 meter row


Set up 2 bars with the 2 weights you will be using, your box, a kettle bell, pull up bar, a matt and a skipping rope or rower