We’ve previously discussed the overall benefits of CrossFit training for your health and physical well-being. Here, we’re going to list for you what we consider to be the top eleven workouts that might help you lose some excess weight.
1. Tabata Workouts
Named after Japanese researcher Izumi Tabata, this workout is popular for being a workout that is both fast and effective. It involves doing twenty seconds of maximal intensity exercise followed by ten seconds of rest.
A complete set of Tabata consists of eight rounds of these intervals, meaning that a full Tabata set (which will help you get slimmer and stronger more quickly thanks to the high level of intensity) is only four minutes long, making this an excellent choice for anyone with a busy lifestyle who doesn’t have time for long workouts.
Even better, you can decide on your own what type of activity to use for your Tabata workout; some popular choices include jumping rope, doing barbells, dead-lifting, or even just doing squats, pull-ups, or push-ups. As long as you remember to keep to the Tabata formula of twenty seconds of maximal intensity followed by a ten second rest, you’re all set!
2. Kelly Workouts
This particular workout, nicknamed the “Kelly” after CrossFit athlete Kelly Moore, involves doing five rounds three specific activities as quickly as possible.
These activities are running 400 meters, doing thirty box jumps (the size of the box can vary, but a box of about 20 inches is recommended for women), and thirty wall ball shots (for women, it’s recommended to use a medicine ball weighing 16 pounds and aim for a target nine feet high).
While this workout involves more running than some other CrossFit workouts, it is very popular for helping to get your heart rate up quickly. That being said, it is also said to be among the hardest workouts in the CrossFit community, so make sure that you’re prepared for the difficulty level before attempting this workout.
3. Nancy Workouts
This workout also involves five rounds of high-intensity exercise, but in this case consists of only two activities: a 400 meter run (similar to the Kelly) followed by fifteen overhead squats (for women it’s recommended to use a barbell weighing 65 pounds).
The effectiveness of this workout seems to come from how the two alternating exercises, running and overhead squats, are a blend of loaded and unloaded movements, which helps your body burn fat and build muscle.
Overall, this workout is said to be grueling but effective, and it’s suggested by a few trainers that you might want to use a lighter barbell when doing this workout for the first time, so that you don’t strain yourself during the ending rounds of the workout.
4. Jackie Workout
A slightly shorter workout, this particular set of exercises is considered to be a CrossFit classic.
It involves a 1,000 meter row (your CrossFit gym should have a machine for this that measures your distance), fifty thrusters (a thruster is a compound lifting exercise that combines the benefits of a squat and a push press; the recommended weight to lift for women is 35 pounds), and thirty pull-ups.
This workout is very popular both for its effectiveness and how much shorter it is when compared to some of the longer workouts. That being said, it can also be very physically exhausting due to the high intensity level of the various exercises, particularly the thrusters.
5. Barbara Workout
This workout involves five rounds of different exercises; each round consists of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squats, and an important part of the workout is that you take a three minute rest break in between rounds.
If you’re not in good enough shape to manage the full-length version of this workout, a more beginner-friendly version involves doing three rounds instead of five, and having them consist of 4 to 5 pull-ups, 6 to 9 push-ups, 12 to 15 sit-ups, and 15 to 20 squats instead (still with a rest break in-between rounds, of course).
6. Chelsea Workout
This workout involves breaking out a stop-watch to keep track of time (or just use the timer app on your phone if that’s easier for you), which sets it apart from many other workouts.
The general idea of the workout is to begin a series of three exercises (five pull-ups, ten push-ups, and fifteen squats) every minute on the minute (abbreviated as EMOM by some exercise groups) for thirty minutes.
Essentially, your goal is to do five pull-ups, ten push-ups, and fifteen squats every minute for half an hour; the end result is (if you can manage it) 150 pull-ups, 300 push-ups, and 450 squats.
Bear in mind that while this workout might seem easy at first glance, it becomes more tiring as you go on because of the consistently high intensity level, so be careful not to strain yourself too much and risk injury.
7. Angie Workout
This workout, like some of the others, involves doing the various exercises as fast as possible (while also staying safely within your own limits so as to avoid injuries), but this particular workout differs in that it utilizes some exercises that are more familiar to most of us than thrusters and rowing.
This workout involves doing a hundred each of pull-ups, push-ups, sit-ups, and squats (consecutively). And while the goal is to do them as quickly as possibly, it’s important to take short breaks in between sets if you need to, in order to catch your breath and maintain good form once you resume your workout.
However, a hundred of each exercise may be a lot if you’re just getting started, and doing more than you’re ready for can have a negative impact on your condition, so you might want to consider doing a less intense version of this workout until you’re prepared for a higher intensity.
For beginners, it’s recommended to start off with fewer of each individual exercise; try doing twenty or thirty of each instead, and work your way up to the full one hundred over time.
8. Mary Workout
The Mary is a workout that might be better suited for those with more fitness experience, because it requires being able to successfully do handstand push-ups and one-legged squats. That being said, once you are capable of doing the required exercises involved in this particular workout, it is very beneficial.
A single round of the Mary workout involves doing first five handstand push-ups, then 10 single-legged squats on each leg (for a total twenty squats if you’re counting both legs), and then finally finishing up with 15 pull-ups.
Ideally, a Mary workout will last twenty minutes, with one round occurring every minute, but it may take some time and practice to reach a level of physical fitness before you are able to accomplish the full workout.
9. Grace Workout
The Grace workout is perhaps the most straightforward workout in that it involves doing only one type of exercise for the entirety of the workout. But it is also very difficult, because that particular exercise is Olympic lifting, which is considered by many to be an incredibly grueling activity in the fitness world.
The Grace workout consists of just one round, but that round consists of 30 clean and jerk movements. An athlete skilled in Olympic lifting can complete this in about a minute, but if you’re just starting out it’s advised to not feel rushed when you’re doing this exercise; improper form could result in serious injury.
Additionally, while a man’s lifting weight for this type of exercise is about 135 pounds, it’s recommended for a woman to try a lighter weight of 95 pounds, in order to avoid straining yourself.
10. Kettle-Hell Workout
As the name implies, this five-round workout focuses entirely on the kettle bell and many consider it to be one of the most strenuous and exhausting workouts a person can attempt.
It involves doing sixteen double kettle bell swings (a weight of 16kg is recommended for women), fourteen double kettle bell squats, twelve double kettle bell walking lunges (six per leg for even exercise between limbs), ten double kettle bell push presses, and an eighty-meter double kettle bell farmer’s carry as quickly as possible.
This particular work-out can be incredibly difficult, especially for people not accustomed to lifting or holding weights for prolonged periods of time; it’s strongly advised that you begin with kettle bells that are effective for your workout but light enough so that you don’t injure yourself in the process.
11. Fran Workout
This workout differs from the others in that it doesn’t involve multiple rounds of different exercises. Instead it consists of one round of alternating between thrusters and pull-ups, doing fewer each time you switch.
The standard version of this workout involves doing 21 thrusters and 21 pull-ups, followed by 15 thrusters and 15 pull-ups, and then finally 9 thrusters and 9 pull-ups.
This workout is said by many CrossFit enthusiasts to be both very popular and extremely rigorous, largely because of the large number of thrusters involved. For women, the standard weight for thrusters for this workout is 65 pounds, but make sure to use a lighter weight if you’re unaccustomed to doing thrusters.