15 crossfit workouts that will show you what you are capable of

In this material, we have collected the well-known WOD complexes (workout of the day) and indicated the time for which they need to be completed in order to proudly say: "And I have good preparation." There are complexes that can only be performed in the gym, and workouts for which you do not need any special equipment, except for a horizontal bar and a jump rope. There are options for speed and AMRAP complexes (As more reps, as possible), in which you need to do the maximum number of repetitions in a certain time.

Choose a complex to your liking and give your best - this is the only way you will understand whether CrossFit is right for you, and you can objectively assess your training.

Complexes without equipment

For these complexes, you do not need a barbell, dumbbells, ropes and other sports equipment. A horizontal bar and a timer are all you need to test your strength in these WODs.

Cindy

Complete as many laps as you can in 20 minutes. One circle consists of:

5 pull-ups;
10 push-ups;
15 squats.

If you can complete 15-20 rounds, you are in good physical condition. Advanced Athletes can complete up to 30 rounds and Elite CrossFitters over 35.

Mary

This is an advanced version of Cindy, which increases the difficulty of the movements. If the last complex seemed too easy for you, try this one.

AMRAP in 20 minutes:

5 handstand push-ups;
10 "pistols";
15 pull-ups.

Beginners with good training will be able to complete 5-9 rounds, advanced athletes - 9-12, elite crossfitters - 12-15 and more.

Tabata (Tabata Something Else)

In this complex, you do each exercise for 20 seconds, and then rest for 10 seconds. In 20 seconds, you need to do as many repetitions as you can. There are four simple exercises in total:

push-up;
pull-up;
lifting the body;
squatting.

You need to do eight circles of each exercise, that is, 32 intervals of 20 seconds. Count how many reps you can do. If the score goes over 300 - you have excellent preparation, closer to 500 - it's time for you to compete.

Annie

This complex must be performed for a while. Alternate double jumping rope and body lifts in the following amount: 50, 40, 30, 20, 10 reps.

If you finished the complex in 8-10 minutes, you are well prepared. If in 5-8 minutes - you have something to be proud of. Elite athletes complete the complex in 4.5 minutes.

Angie

This complex must be completed as quickly as possible:

100 pull-ups;
100 push-ups;
100 body lifts;
100 squats.

If you can get it all done in 30 minutes, great, you really have good preparation. If you managed to finish in 15 minutes or less, you are just a machine, it's time to participate in the competition.

Complexes without difficult exercises

These complexes need to be done in the gym, they need a barbell, rowing machine, kettlebells and other equipment. However, they do not have complex gymnastic and weightlifting movements: exiting on the rings or horizontal bar, snatch or jerk of the bar.

Jackie

You need to do the following exercises as quickly as possible:

1,000 meters on a rowing machine;
50 ejections of a barbell with a weight of 20/15 kilograms (hereinafter, the first value is for men, the second is for women);
30 pull-ups.

It is good if you manage to meet it in 11-15 minutes, and just superb if in 8-11 minutes. Advanced and elite athletes complete this complex in 6, 5-8 minutes.

Fran

This is probably the most popular complex in CrossFit. It needs to be done in the shortest possible time:

21 barbell throws weighing 42, 5/30 kilograms;
21 pull-ups;
15 boom ejections;
15 pull-ups;
9 boom ejections;
9 pull-ups.

Competitive athletes complete the complex in less than two minutes.

For beginners, simply completing this complex to the end is already a success. If you can do it in 5 minutes, you can assume that you have excellent preparation.

Helen

Complete three rounds at a time:

400 meters of running;
21 swing a kettlebell weighing 32/16 kilograms;
12 pull-ups.

If you manage to complete three laps in 12-15 minutes - you are well prepared, if it takes less than 8 minutes - it's time to get ready for the competition.

Diana (Diane)

The complex must be completed in the shortest possible time:

21 deadlifts with a weight of 100/70 kilograms;
21 handstand push-ups;
15 deadlifts;
15 handstand push-ups;
9 deadlifts;
9 handstand push-ups.

If you completed the set in 7-10 minutes, you have excellent preparation. Advanced athletes complete it in 4-7 minutes, elite ones - in 2.5 minutes.

Barbara

You need to complete five circles of the following exercises as quickly as possible:

20 pull-ups;
30 push-ups;
40 body lifts;
50 squats.

You rest for 3 minutes between circles.

If you can finish in 25-26 minutes, you have an impressive preparation, 23-25 minutes - you can compete in competitions, less than 23 minutes - you probably have been doing CrossFit for a long time or serving in special forces.

Complex exercises

If you are familiar with gymnastic and weightlifting exercises, test your capabilities by completing the following complexes.

Linda

This set is also known as the "three barbells of death" and includes three exercises:

deadlift with a weight of one and a half times your body weight (1.5 × your weight);
bench press with your body weight;
taking a barbell on the chest with 0.75 of its own weight.

These exercises are performed one after another, the number of repetitions is as follows: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. That is, first you do everything 10 times, then everything 9 and so on to one.

If you did it in 15-17 minutes, you can congratulate yourself - you have excellent preparation. Advanced athletes can complete a complex in 12-15 minutes, elite athletes in less than 12 minutes.

Grace

There is no particular variety of movements in this complex, but this does not make it any easier. You need to perform 30 barbell strikes for a while. Men do an exercise with a barbell weighing 60 kilograms, women - 42.5 kilograms.

If you can finish in 5, 5-8 minutes, your preparation is impressive. Advanced athletes complete the complex in 2, 5-5, 5 minutes, elite crossfitters can finish before 2 minutes.

Elizabeth

In this set, you need to do three circles (21, 15 and 9 reps) of the following exercises:

taking a barbell on the chest with a weight of 60/42, 5 kilograms;
push-up on the rings.

Good result - 7-10 minutes, excellent - 3-7 minutes, transcendental - less than 3 minutes.

Amanda

As soon as possible, you need to complete three circles (9, 7 and 5 reps) of the following exercises:

strict exits on the rings (if you do not get strict, you can use kipping);
barbell jerk weighing 60/42, 5 kilograms.

It's good if you finish in 5, 5-10 minutes. The average result for advanced athletes is 3, 5-5, 5 minutes, and the coolest crossfitters finish Amanda in less than 3 minutes.

King Kong

You need to do three circles of the following exercises:

1 deadlift with a weight of 205/145 kilograms;
2 outlets by force on the rings;
3 checks on the chest in a squat with a barbell 112, 5/77, 5 kilograms;
4 handstand push-ups.

Lest you say that this is impossible, here is a video of Rich Froning, one of the coolest crossfitters in the world, performing this complex.

That's all. Show off your results in the comments to the article.

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