The path from the box (aka a crossfit gym if you’re a new comer) to the racing trenches is covered in waist-deep sweat puddles. The good news is that’s exactly what you need to be more than ready for an obstacle race. The three crossfit workouts which we’ll outline below are a superb addition to your usual running or cardio routine as they bring body conditioning to outstanding levels.
In the world of crossfit, there’s a number of pre-designed workouts, which can be further modified depending on the athlete’s focus and what ‘box’ they might be going to. However, you can achieve similar results using just your own body through calisthenic exercises and adding some resistance via external equipment, such as a kettle bell. Today we’re going to show you how you can do this by introducing 3 crossfit benchmark workouts, which are simple (you can do them today!) but which should give you an edge in your next race.
3 Rounds of:
- – 400m run (as fast as possible, I like to wear a weighted vest to push it to the next level)
- – 21 kettlebell swings (px = 1.5 pood. What the heck is pood?)
- – 12 pull-ups (strict form, butterfly, negatives etc. – depending on your fitness level)
Why: This is by far my personal favourite crossfit benchmark workout because it incorporates kettlebell swings. These are a great way to strengthen and condition your whole body. The combination of that and running with pull-ups makes this workout perfect for obstacle races, as powerful bursts of activity are required in the trenches as well.
As many repetitions as possible in 20 minutes:
- – 5 pull-ups (strict form, butterfly, negatives etc. – depending on your fitness level)
- – 10 pushups
- – 15 squats
Why: Switching which body parts are targeted, as well as firing up your heartbeat to the max simulates getting over the obstacles pretty well. Because of the motions involved in this workout, it is also pretty close to the burpee movement. Although NOT a substitute, if you are sick and tired of the latter, or you’ve just hit a plateau – Cindy is the perfect way to improvise your workouts and keep improving your fitness.
As fast as possible (time this one, do it again and keep improving):
- – 100 pull-ups
- – 100 pushups
- – 100 situps
- – 100 squats
Why: This workout is great at helping you align and coordinate your body with your racing mind. Doing countless repetitions of a movement as fast as possible almost always will make people cash out or burn out too soon. It’s just like being out there in the racing fields – pacing yourself with this exercise will come in handy while trying to beat your personal best.
Why do these workouts have girls’ names?
According to the crossfit founder Greg Gassman: “I think anything that leaves you laying on your back gasping for air wondering what just happened to you should be named after a girl.”. Truthfully, just like naming hurricanes it is practically used for easier spoken communication and recognisability, when the sample of workouts has numerous sets of metrics.
For more of top crossfit-type workouts, do refer to the popular infographic “Meet the Girls”. Just be sure to know what you are doing because these workouts are not suitable for inexperienced athletes. If you like challenges, at least make sure to start slow, safe and do try to find a coach who can help guide you.