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CrossFit: Fast-Paced Hardcore Workouts for Sport Fitness

Updated on May 6, 2011

CrossFit is a fast-paced hardcore strength and conditioning program that lends itself well to sport fitness. Well really, it works for all forms of fitness.

It is being used by police academies, military units and elite martial artists to get them into the extreme levels of fitness that their work or sport demands. However CrossFit is scalable and can be utilized by anyone whatever their fitness level and goals.

By changing variables such as load and recovery time the same workout can be performed by participants of any fitness level. Then as a participants fitness improves variables like the recovery time would decrease, and load would increase to keep the same intensity. 

CrossFit Workouts

The exercises in CrossFit are constantly varied, high-intensity, functional movements. Exercises are performed at a frenetic pace (or as fast as you safely can) for short periods of time. CrossFit provides maximum gain from very time friendly workouts that won’t be a burden on your social life.

Workouts can be performed anywhere from the garage, gym, park or beach. Exercises range from bodyweight exercises to those using weights, heavy bags, jump ropes and gymnastic rings.

Below are 2 examples of CrossFit workouts.

20 Minute Bodyweight Workout

Complete as many rounds as possible in 20 minutes of:

  • 15 pull ups
  • 30 push ups
  • 45 squats

Adapt the repetitions to your fitness level and increase them as your fitness improves.


Perform 2 rounds of the below. Gymnastic rings are required for this workout.

  • 21 lunges
  • 21 pull ups
  • 21 squats
  • 21 ring dips
  • 21 handstand push ups

Challenge Yourself for Measurable Gains

CrossFit is a very competitive workout program. The theory being that by pushing yourself, you will achieve more. Phrases like “no pain, no gain” can often be heard being muttered by CrossFit followers. I am personally not a big fan of this phrase, but I like how it illustrates the positive attitude of CrossFit followers.

Inspiration and motivation from a coach or gym buddy will help. But there are many challenges that provide a target for participants as well as a milestone of how far they have come. Many participants will publish their own workouts, exercises and challenges inspired by CrossFit on the websites forum.

Below are 2 examples of CrossFit challenges.

Death by Pull ups

With a continuously running clock do 1 pullup the first minute, 2 pullups the second minute, 3 pullups the third minute and so on continuing as long as you are able.

This challenge can be used for other exercises such as push ups, squats or sit ups.

The 100 Challenge

Complete in order:

  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 squats

Take as many set as it takes to get through each exercise. By re-testing every 4 weeks you should notice the number of sets you need, and the time it took you to complete the challenge decrease.

These challenges counter as a fantastic CrossFit workout routine also.

CrossFit encourages taking and keeping records of workout performances. This measurability of your progress is a big positive of CrossFit. Many followers admit to never properly taking records before using the program and speak of the difference it has made to their training, and also how nice it is to look back at what you were, and what you have become.

Find out anything you want to know about CrossFit on their quite brilliant website The site has plenty of routines online, including videos demonstrating exercises. Well worth a look.


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    • Jester98 profile image

      Jester98 6 years ago

      Yeah if you can find a Crossfit gym and afford it then join! Hands down the best workouts you will ever have. The best shape you will ever be in! I just started back up and I am loving it. So sore... but in a good way ;-)

    • profile image

      jenp123 6 years ago

      I've been doing Crossfit for about a year, and I love it. This hub is definitely a great overview of the sport.

      Voted up!

    • .josh. profile image

      .josh. 6 years ago

      I've done Crossfit workouts on occasion to change things up, and no doubt they keep things interesting, and are fantastic for those who can't manage to spend long periods at the gym.

      This is a really great introduction to the Crossfit workouts, and one many would benefit from reading.

      Voted up & useful. Really well done.

    • MarittaC profile image

      MarittaC 6 years ago from Utah, USA

      almurray, thanks for the excellent hub! I can't wait to try some of these basics workouts.

    • alocsin profile image

      alocsin 6 years ago from Orange County, CA

      I've been doing Crossfit for over a year and very much enjoyed it. Not only has it helped me lost weight but it's improved my appearance, and it's never boring.

    • tyguy profile image

      tyguy 7 years ago from Port Moody

      Got started at Crossfit 2 months ago...Switching from doing p90x on my own. Crossfit is a ton of fun, and is challenging as hell. I have seen some huge strength and met-con gains in the short 2 months I have been around and would highly recommend it.