Some WOD crossfit are pre-designed and some are a mixture of various workouts. One of the cool things about CrossFit is that you can create a WOD with just two or three movements.
After all, training is constantly changing , so in theory you can do three rounds flipping 10 tires, run 400 meters plus a hanging clean weighing 60 kg and voila, you have a CrossFit routine .
But part of the challenge of being a smart and thoughtful CrossFit trainer is resisting the temptation to build long-lasting WODS or experiment with overly intense or risky routines whose exercises are not the most suitable for the person performing them.
The fact that it can be done does not necessarily mean that one should.
There are, however, a number of workouts that are superior tests of skill and strength , wonderfully handcrafted test workouts, while there are others that are so awkward and poorly designed that they seem to be done at random and without any knowledge about it. topic.
We bring you what we consider to be the 3 best CrossFit routines, Enjoy them!
The three best CrossFit workouts of all time
1. King Kong
3 rounds of time
- 1 Deadlift with 200 Kg
- 2 pull-ups
- 3 Cleans with 113 Kg
- 4 Handstand Push Ups
This training is all about setting goals and aspirations. You don’t do King Kong on your first day of CrossFit, rather, aim to do this workout as prescribed, and train your body to achieve that goal.
On the other hand, it is a symphony of simplicity. It’s not a complicated rep scheme, just heavy weight and gymnastics. Anyone can do it , if they work hard enough.
2. OPT: The Repetition Test
3 rounds at 100% intensity
- 250 meter rowing
- 10 Kettlebell swings of 31/24 Kg
- 10 Burpees
- 10 Kettlebell swings of 31/24 Kg
- 10 Burpees
- 10 Kettlebell swings of 31/24 Kg
- 250 meter rowing
Rest 12 minutes between rounds
This is one of the toughest and brightest workouts in design and purpose. The goal is to test your fitness level by tests of resilience.
After giving your best in the first round, you should rest for 12 minutes, do the circuit again, and repeat it in another 12 minutes. In this way, you are putting to the limit your body’s ability to recover, regenerate ATP, disperse lactic acid and return your body’s systems to an almost normal state.
You will be a better athlete after taking this test and you will get nothing less than a fantastic workout.
3. “300FY”
In this routine you must burn the maximum calories in 10 minutes on the Airdyne , a cardio machine in the form of an exercise bike, perfect for any type of routine.
The premise is simple: get on the Airdyne and, with the timer set to 10 minutes back, accumulate as many calories as possible. However, there is a catch. To get to a good level and burn 300 calories, you need to have a constant rate of 30 calories per minute, but you need to be an elite athlete to maintain that rate for a total of ten minutes.
In the meantime, when you are on the bike you must have a good disposition and want to improve your previous record and maximize calorie burn , it is not just about burning “a lot” and voila, it is about giving your best. You have to find your rhythm, be consistent and finish when the time on the clock expires.
Your quads will turn to lactic acid and your brain will beg for you to finish the workout. Surely the three minutes will be the longest of your life, but remember, the mind is the one that rules the body.
References:
- Patrick McCarty. The 3 Best and 3 Worst CrossFit Workouts. To: breakingmuscle [Revised November 2015]
