11 Best CrossFit Workouts (Build Strength & Endurance)

The 16.4 workout is the third of the five open workouts designed by David Castro. The workout, lasting for 13 minutes, requires participants to perform as many rounds as possible (AMRAP).

Men are advised to use a 225 lbs (102 kg) weight for deadlifts, while women should use 155 lbs (70 kg). In wall ball exercises, men use a 20 lbs (9 kg) ball aimed at a 10 ft target, and women use a 14 lbs (6 kg) ball directed at a 9 ft target.

The objective is to complete 55 deadlifts, 55 wall balls, 55 calories on the rower, and 55 handstand push-ups.

3. Lynne

Lynne is not timed, allowing for more time to complete all five repetitions.

It serves as a benchmark to assess fitness levels, and progress can be tracked over time to observe improvements in power, muscular endurance, and strength.

The workout involves performing 5 rounds of maximum repetitions for both bodyweight bench press and pull-ups.

For CrossFit Games Open workout 23.2, try to complete 60 or more reps in part A, and in part B, make at least three attempts to find your maximum weight for a single thruster.

In the 23.2 A portion of this CrossFit workout, participants are tasked with a 15-minute AMRAP. The routine includes 5 burpee pull-ups and 10 shuttle runs, where one repetition involves covering 25 feet out and 25 feet back.

Following the completion of each round, participants are required to add five additional burpee pull-ups to the workout.

In the 23.2 B portion of this CrossFit workout, participants are directed to move straight to the next phase immediately after finishing 23.2 A. This involves a 5-minute session focused on establishing the one-repetition maximum for thrusters, performed from the floor.

5. Helen

In this CrossFit workout, complete 3 rounds for time, comprising the following exercises:

• 400-meter run
• 21 kettlebell swings
• 12 pull-ups

You can choose to do Murph with a weighted vest or just your body weight. To better manage the high volume of this challenging CrossFit workout, it's advisable to partition the repetitions, both for physical and mental endurance.

The workout consists of the following:

• 1-mile run
• Pull-ups or resistance band lat pulldown
• 100 push-ups
• 200 air squats
• 1-mile run

7. Annie

In this CrossFit workout, execute 50 repetitions of each movement, followed by 40 reps, then 30, 20, and finally 10 reps.

The movements for the workout, to be completed as rounds for time, are as follows:

• 50, 40, 30, 20, 10 double-unders
• 50, 40, 30, 20, 10 sit-ups

This CrossFit exercise follows an AMRAP format with a 20-minute time limit. Cindy shares the same bodyweight exercises as Murph, making it a popular choice among CrossFitters to break down Murph's repetitions. The workout consists of:

• 5 pull-ups
• 10 push-ups
• 15 air squats

If a pull-up bar is unavailable, you can substitute with:

• 5 push-ups
• 10 sit-ups
• 15 air squats

9. Candy

In this exercise, set a timer and aim to complete 5 rounds of the following workouts, striving to finish the session in under 30 minutes. The exercises for each round are as follows:

• 20 pull-ups
• 40 push-ups
• 60 air squats

This workout consists of 50 repetitions for each of the 10 exercises, and you will continue the training until all 500 repetitions are completed.

As a fitness trainer, when I found myself without the necessary equipment, I opted to rely on my body weight. It was challenging, but this workout truly elevated both my muscular and aerobic endurance.

The exercises are as follows:

• Air Squats
• Push-Ups
• Step-Ups
• Hollow Rocks
• Jump Squats
• Sit-Ups
• Walking Lunges
• Burpees
• Supermans
• Resistance Banded Lat Pulldowns

11. Unnamed Workout

This challenging CrossFit workout includes thrusters (95/65) and burpees.

Here's How You Do It:

1. Begin with 15 repetitions for each movement, followed by 12 repetitions, and conclude with nine reps.
2. Take a 3-minute rest.
3. Proceed to the next phase: thrusters (95/65) and burpees.
4. Complete the first set with 12 repetitions for each exercise, followed by nine reps, and finish with six repetitions.
5. Take another 3-minute rest.
6. Move on to the final round: thrusters (95/65) and burpees.
7. Perform the first set with nine repetitions for each workout, followed by six reps, and finish with three repetitions.

WOD, or workout of the day, is the recommended daily workout from CrossFit or a branch gym.

Initially, these were one-time exercises on the CrossFit website, but they've evolved into smart, periodized programming.

Customized to achieve specific goals in CrossFit or personal fitness, WODs are designed for daily implementation.

METCON

METCON, short for 'metabolic conditioning,' targets various energy systems while incorporating strength or gymnastics practice, according to the National Institute of Health [4].

These workouts, commonly referred to as short and intense lung scorchers, usually last under 20 minutes and are often reserved for the conclusion of the WOD.

RFT

According to ResearchGate, RFT, which stands for rounds for time, is an effective method for assessing your strength and fitness by comparing your performance to previous timings [5].

Although weight loss may not be the primary goal for everyone starting CrossFit, its fitness benefits, such as increased lean muscle mass and a boosted metabolism, contribute to reducing body fat and overall calorie burn.

Maintains Calorie Burning After a Workout

CrossFit workouts usually incorporate weightlifting, which not only burns calories during and after the session but also promotes muscle growth—a crucial factor in boosting metabolism.

Boosts Mobility

CrossFit, though unconventional in its mobility approach compared to yoga or Pilates, is recognized as one of the best programs for improving mobility, enhancing both range of motion (ROM) and strength.