Khalipa’s Top 5 CrossFit Workouts

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December 22, 2015

Heading into my eighth year as a competitor in the sport—I wanted to share five of the toughest CrossFit workouts I’ve come across. These high-octane, multi-faceted workouts test every level of fitness imaginable. An athlete must combine strength, speed, endurance and mental toughness to successfully complete the WODs (Workout of the Day). Regardless of whether you want to make it to Regionals or improve your current level of fitness, these five brutal CrossFit workouts can help push you to the next level.

CINDY
As many reps as possible
in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
This is a notorious workout, given that it targets the entire body and, if you push it, can take every muscle to the brink of failure in a span of 20 minutes. Warning: this is not for the weak-minded.

FIGHT GONE BAD
Three rounds of:
wall-balls (20/14lbs)
sumo deadlift high-pull (75/55lbs)
box jump 20” box
push-press (75/55lbs)
row (Calories)

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Athletes spend one minute at each station to complete as many repetitions as possible before moving on to the next station. The clock runs continuously. This is a five-minute round from which a one-minute break is allowed before repeating. After three grueling rounds of this workout you will find out what you’re really made of.

THE CROSSFIT TOTAL
Find your 1-rep max in the:
Squat
Military Press
Deadlift
Athletes have three attempts at each lift to find their 1-rep-max. Although there is no time limit, athletes must complete all three reps before moving on to the next exercise. The heaviest weight lifted during each exercise is combined to produce your total. The most accurate measure of functional strength, the CrossFit Total separates the strong from the weak. This was one of the three events at the inaugural Games in 2007.

FRAN
For time:
Three rounds of
21-15-9
thrusters (95/65lbs)
pull-ups
Perform 21 thrusters followed by 21 pull-ups, 15 thrusters followed by 15 pull-ups, and 9 thrusters followed by 9 pull-ups.

Fran is arguably the most famous workout in CrossFit. This is a fast and furious workout that is sure to leave you on your back gasping for air.

MURPH
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

You’ll definitely feel the burn when trying to execute this workout as quickly as possible. The high number of reps make this one a marathon, not a sprint.

Murph was created in honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. Murphy created the workout and titled it ‘Body Armor’ (hence the weight vest). Today, ‘Murph’ is performed in affiliates across the world on Memorial Day in honor of Murphy and the other men and women in the armed forces who have lost their lives defending our freedom.

Article from the June/July issue of BoxLife Magazine

About Damect Dominguez

Co-founder of BoxLife Magazine. Author: Training Day: 400+ Workouts to Incorporate in Your Training.

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