Top Ten CrossFit Workouts

Top Ten CrossFit Workouts

top ten crossfit workoutsWe get this question every week.. “What are the best CrossFit workouts?”. Or.. “What is your Top Ten CrossFit workouts that you recommend.

Check out the list of the 10 most popular CrossFit workouts based on a poll of CrossFit gyms (updated poll results on July, 2012 with runner ups added). There are many CrossFit workouts that were voted on but only 10 made the cut.  These are not exactly the top ten hardest crossfit workouts but the most popular exercises and workouts.

Lets face it – CrossFit is one of the most bad *ss new sports the world has seen. Pretty much anyone wants to see svelte athletes throwing barbells overhead and racing for first place? Are you kidding me?

#10 of Top Ten CrossFit Workouts
Grace is one of the more famous CrossFit workouts and a true test of strength and aerobic ability.  Check it out.
Grace
30 clean and jerks for time

Video – Grace CrossFit workout

Check out the B&R Bar by York Barbell @ RogueFitness.com
B&R Bar by York Barbell

#9 of Top Ten CrossFit Workouts
Filthy Fifty workout
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Video – Filthy Fifty CrossFit workout

Check out the Dynamax Medicine Balls
Dynamax Medicine Balls

A question we get a lot is “What is the hardest CrossFit workout?”. Many athletes say that Eva is the hardest wod, but that is pretty subjective.

#8 of Top Ten CrossFit Workouts
Angie
100 pull ups
100 push ups
100 air squats
100 sit ups
Angie is a basic CrossFit workout with minimal gear needed – you can do most anywhere.

Video – Angie CrossFit workout

Check out the Rogue Fitness Pull Up Systems @ RogueFitness.com
Rogue Pull Up Systems

#7 of Top Ten CrossFit Workouts
Annie
50-40-30-20-10
Double unders
Sit ups

Video – Annie CrossFit workout

Check out Rx Jump Ropes @ RogueFitness.com

What is the best cardio CrossFit workout? Some say that it is Fight Gone Bad.

#6 of Top Ten CrossFit Workouts
Fight Gone Bad
Fight Gone Bad (F.G.B.) was originally designed about a decade ago for local boy, LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a “fight gone bad”.

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

F.G.B. in my own words: “Just when you’re getting to your threshold of pain and don’t think you can pull off another rep, 1-minute is up and you jump to the next station. So precise and so awesome!”

“Fight Gone Bad”
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.
5 stations:
Concept 2 Row (Calories)
Wall Ball (20/14lbs.)
Sumo-Deadlift-High-Pull (75/55lbs.)
Box/Tire Jumps (20″)
Push Press (75/55lbs.)
Post score to comments.

Video – CrossFit Fight Gone Bad

Check out the Rogue Fitness Wood Plyo Boxes @ RogueFitness.com

#5 of Top Ten CrossFit Workouts
CrossFit Total
Max back squat
Max dead lift
Max shoulder press
Post results to comments and in your training log

Video – CrossFit total

Rogue Training Bumpers By Hi-temp @ RogueFitness.com

#4 of Top Ten CrossFit Workouts
5k Run
Run 5,000 meters – 3.1 miles. Note terrain conditions (track, trail, hills, etc)

Video – CrossFit 5k run

Check out Inov8′s minimalist CrossFit shoe at at Rogue Fitness

#3 of Top Ten CrossFit Workouts
Helen
3 rdsft (rounds for time)
400 meter run
21 kettlebell swings 1.5 pood (35 lbs)
12 pull ups

Video – CrossFit Helen workout

Check out Rogue “KILO” Bells – American Made @ RogueFitness.com

#2 of Top Ten CrossFit Workouts
Cindy
20 minute AMRAP
5 pull ups
10 pushups
15 air squats

Video – Cindy CrossFit workout

CrossFit athletes use Post Workout Kill Cliff anti-inflammatory drink

A recent question from our athletes was “What is the best CrossFit workout?”. Most athletes would say Fran is the best wod as it is truly CrossFit boiled down to its essence.

#1 of Top Ten CrossFit Workouts
Fran has been called the most demanding CrossFit workout as it has laid out more athletes on the floor than any other.  Short and bittersweet.  We all keep coming back for more.

Fran
21-15-9
#95 Thrusters
Pull ups
For time

Video – CrossFit Fran workout

8 out of 10 CrossFit Games top competitors use PROGENEX Recovery

Runner Ups for Top Ten CrossFit Workouts

11. Ryan
“Ryan” workout
Five rounds for time of:
7 Muscle-ups
21 Burpees
post time to comments

Video – CrossFit workout “Ryan”

Check out the Rogue Fitness Gym Rings @ RogueFitness.com

SURVEY:
1. What is worst crossfit workout you have ever done?
2. What is the best CrossFit workout?
3. In your opinion, what is the most famous crossfit workout?
post your results in the comments below.

We also get the question weekly “What are the best crossfit gyms in world?” – we will put that together in the next article.

Question: “Coach, what is an intense garage workout that I can do in a short period of time?”. Try max burpees in 5 minutes and post your score below.

Question: “Coach, do you have a list of all CrossFit workouts?”. I would go to CrossFit.com as there is a very long list there.

Question: “What is the best CrossFit arm workouts? Well, usually you are working the whole body in CrossFit. But I do remember that “Tommy V” workout is very hard on the arms with the rope climbs.

Question: “Coach, what is the hardest CrossFit movement to learn?”. The snatch and double unders are the hardest to master. The muscle up would be next.

Question: “Coach, what is a good 10 minute CrossFit workout? You can do the Fran workout or do a half Cindy. Doing the workout Annie in under 10 minutes is a good cardio burn.

Question: What is the fastest Grace CrossFit workout time? The fastest we have seen is 89 seconds. Is this the quickest?? There may be another that has done better… not sure. Check out the video below.

Video: Fastest Grace workout

Question: What does the CrossFit term “doing Grace” mean? That means that you are doing the CrossFit workout named Grace.

Question: What is the BJ Penn cross fit wod? Fight gone bad is the CrossFit workout BJ Penn named.

Question: What is the programming like at some of the most successful CrossFit gyms? Many of the top gyms use periodization for strength, OPT style workouts, EMOM’s along with regular CrossFit workouts.

Question: What are the worst CrossFit wods? Any workout that does not have a mobility warmup, is not properly coached, and does not have a proper cool down with foam rolling.

Question: What are CrossFit athletes favorite moves for mobility workouts? The Samson stretch is often performed but it varies from gym to gym as to what is most popular.

Question: What is the best CrossFit military workout? Probably the most popular Special Forces or Hero Wod is Murph. But there are several other tough workouts that are done regularly.

Question: What is the best CrossFit leg wod? I don’t know about best – but if your looking for a hardcore burner try “badger”.

Question: “Coach, where do you recommend to purchase crossfit dvds and videos? Check out a ton of CrossFit DVD’s here at Amazon.com – >
Inside the Box: How CrossFit® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body.

Question: What is the #1 running crossfit shoe? The Reebok Nano 3.0 is the top seller most popular shoe now.

Question: What is the best CrossFit 30 minute workout? Filthy Fifty is considered one of the best longer workouts.

Question: What does 3 rounds for time in crossfit mean? It means to do 3 rounds of an exercise group with a timer running. Record your time at the end.

Related Articles:
CrossFit Terms
Check out this article on the Top 10 CrossFit shoes
Murph workout tips
CrossFit Fran workout tips
CrossFit Helen workout tips 
Top 10 tips to help improve your Pull Ups
Top 10 Military bodyweight workouts
CrossFit garage gym package reviews
CrossFit garage gym package reviews
Check out this Garage Gym Equipment List
Navy SEAL CrossFit workout
Check out this Garage Gym Equipment List
Navy SEAL CrossFit workout
Tips to Improve Your Standing Broad Jump
Click here for Progenex Discount Code
CrossFit Workout DVDs
Ader Kettlebell Reviews
Rogue foam plyo box reviews
Top 10 CrossFit Bodyweight workouts

more Top Ten CrossFit Workouts

Top Ten CrossFit Workouts

Comments

  1. Pete says

    This program looks awesome. Which DVD and manual would be best to subscribe to? Seal Fit or Train With Us – Seal Grinder?

    Cheers

    Pete
    Australia

  2. Matt says

    Where is Murph? That is harder than a lot of the other ones listed.
    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

Leave a Reply