These legendary CrossFit workouts work your whole body like never before. Learn how to conquer each one.
Jenny Chang / BuzzFeed
Though they're intended for experienced exercisers, we've provided a beginner-friendly option for each one, as well as tips on how to do them from CrossFit pros. And, yes, these workouts have women's names (you can read more about that here if you're curious).
Workout 1: Barbara
HOW TO DO IT
Do this whole circuit, then rest for three full minutes to catch your breath and recover. And then do that all again four more times for a total of five times through the circuit.
BEGINNER-FRIENDLY OPTION
Do the exercises below for three to five rounds (you choose depending on what you can manage). Rest three minutes between each round.
• 3 to 5 pull-ups or assisted pull-ups or pull-up alternatives (see below)
• 6 to 9 push-ups
• 12 to 15 sit-ups
• 15 to 20 squats
SOME TIPS TO HELP YOU OUT
"Know your limits. You've got 700 reps in the is workout. You can either do the reps with integrity and great form, or you can really screw yourself... If this means you've got to scale [do the beginner-friendly alternative workout] – leave your ego at the door and do it! Don't sacrifice form for speed and scale correctly." — Will Lanier, CrossFit coach and general manager of Brick New York
Jenny Chang / BuzzFeed
Workout 2: Chelsea
HOW TO DO IT
Start a stopwatch and do the entire circuit. Rest until minute one. At minute one, repeat the circuit, resting until minute two. Repeat this for 30 minutes.
BEGINNER-FRIENDLY OPTION
Perform the following exercises every minute on the minute for 10 minutes:
• 1 pull-up or 3 assisted pull-ups (no jumping pull-ups)
• 3 to 6 push-ups (or elevated push-ups)
• 6 to 9 squats
If you don't finish the circuit within the minute, rest for the following minute and then start again.
SOME TIPS TO HELP YOU OUT
"Definitely get your heart rate up a bit prior to beginning this workout... The first movement to go is the push-ups. I suggest splitting these up from the beginning. Don’t get upset with yourself if you miss a round. Take the time, regroup, and start again on the next minute." — Will Lanier, CrossFit coach and general manager of Brick New York
Jenny Chang / BuzzFeed
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