Crossfit workout ideas?

[jdgregory84]

I'm starting to get pretty damned bored with my routine and would like to switch it up a bit. Just looking for some ideas that some of the crossfit folks do here. I don't have access to a tire, and I'm not looking for one. Just something I can do in the gym.

[UserX]

Go to crossfit.com and do whatever their WOD is that day.

[0 GT 2]

I know this isn't crossfit but it's one of the most demanding full body programs out there.

http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html

[FoxBodyNick]

SEAL crossfit workouts.

[93powerranger]

This a little workout I usually throw together for our bootcamp clients, kind of a cure all for every ability. Generally is never the same and the template is not even the same but this is one we did tonight.

4 groups -

Group 1-Concentration lifts done with about 55% of your max

ex.) Lunges/Hammer Curls/Dips/Front-Lateral Raise Combo/ single arm row

4-5 stations done for 1 minute a piece, 30 second rest between stations rep

Group 2- Compound lifts done with about 65% of your max

4-5 stations done 10 reps per station and 4x through.

SLD-Curl-Push Press / DB Row to Push up / Hang Cleans / Leg Press with DB Flyes/ Body weight Row or Chin ups depedning on strength.

Group 3- Cardio/Plyo Training- 4-5 stations with reps varying based on difficulty.

20 24'' box jumps / 10 per leg Russian Splits / 100 yards of broad jumps / Med Ball Slams for 2 minutes / Concept 2 Rower fastest to 250-500m

Group 4- Abs

Whatever your heart desires

[Ruffdaddy]

Start training to box, kick box, or fight mma style.

[jdgregory84]

Start training to box, kick box, or fight mma style.

I actually wouldn't mind doing MMA style training. I have absolutely no desire to fight though. Plus I'm broke, so my free gym membership will have to do for now. Switched up my routine a little bit this week and it helps me get through a full workout without getting too bored. At some point though, some MMA style training will be in order. Just when I can afford it.

[Flashstang04]

If you want some ideas PM me with what you have to work with and I'll throw a few together that you can try.

[jdgregory84]

If you want some ideas PM me with what you have to work with and I'll throw a few together that you can try.

I workout at 24 hour so a full gym. Also have a kettlebelle set and heavy ropes.

[Flashstang04]

Ok,

Try these:

21-15-9
KB Swings
Burpees
+
5 minutes continuous jump rope

---

As many rounds as possible in 15 minutes of:

-Deadlift @ 225 for 6 reps (adjust the weight as needed)
Box jumps x 15 (If you don't have a box just do squat jumps)

---

-100 pullups broken into 25 with a 400m run in between


---

Front squat 7 x 3 with increasing weight
50 situps
50 back extensions

[01yz2nv]

Heres a couple we do at work.

300- * For Time

25 Pull ups
50 Dead Lifts (135#)
50 Push Ups
50 Box Jumps
50 Floor Sweepers (Abs)
50 Dumbell clean and Press (25 per arm)
25 Pull ups

FRAN-
21-15-9 *For Time

Squat Thrusters (Front squat with a press at the top) (95#)
Pull Ups

[Flashstang04]

So did you try any?

[jdgregory84]

The 21-15-9 kb swings, burpee, and jump rope thing. I havent jumped rope consistently since I was a kid so it was pretty sloppy. I definitely sweated my ass off.

[jdgregory84]

Fuck me. So I did a workout outside with our resident crossfit trainer at the gym today and damn...best workout Ive had since offseason in highschool. Started with wind sprints: 10, 20, 30, then 40 yards. Three rounds with a minute break in between. Then we did 3 minutes straight up kettle bell snatches on each arm. Then 10 box jumps out of sand onto about a 30 inch rock wall, had to toss a kettle bell backwards uphill, then do 10 wall stands...all of that 3 rounds. Took about 30 minutes and felt like I was gonna pass out for the next 20. Great workout though and Ill be doing something like that again next friday.

[Flashstang04]

That sounds really good. Another thing you can add if you have a hill like that is to do the toss, and then reverse bear crawl up to the point where the bell stopped and repeat. (That may be what you did). It's a brutal combo!