A full CrossFit session involves four phases: first, warm-up or Warm-up with which muscles are active. Then, the ability (skill) is worked to continue with the WODs, which are the training routines of the day. Finally, even if many forget about them, there are the stretches or Cool Down. Today we will share with you a series of workouts and bestial WODs routines with which you will set in stun in a very short time.
The WOD or Workout of the Day is nothing but a mix of several CrossFit exercises executed in a shortened period. Are these HIIT exercises? You could say they’re a modality, as you can make a series of moves as quickly as possible or add more repetitions at the same time.
WOD 17.1, A Beastly CrossFit routine
To complete this CrossFit workout you will need a box on which to perform the jumping exercises and a dumbbell for the strength exercises. If you are not very sure of your ability to bring the jumps to a successful conclusion, it is best to use some shiners. Remember that this complete WOD 17.1 routine must be made as fast as possible so as not to give time for the metabolism to stop.
What Does This Routine Consist Of?
By the time (20 minutes):
- 10 dumbbell snatches
- 15 burpee box jump-overs
- 20 dumbbell snatches
- 15 burpee box jump-overs
- 30 dumbbell snatches
- 15 burpee box jump-overs
- 40 dumbbell snatches
- 15 burpee box jump-overs
- 50 dumbbell snatches
- 15 burpee box jump-overs
This is a pretty affordable WOD for most athletes.
WOD CrossFit King Kong:
This is one of the most beastly CrossFit WODs you can train. Only elite athletes, and not all, could complete the full routine with the weights marked as officers. It differs from the four other WOD workouts in that there is no time but effort and results here. This is the routine and exercises that make up the WOD King Kong.
- 1 Deadlift 206/147 kg Rx
- 2 Muscle-up in rings
- 3 Squat clean 113/70 kg Rx
- 4 Handstand push-up
Do you dare with the challenge? You just need the bar, the rings, and the dead weights. At all times you must keep your eyes on the front and straight back. As the bar goes up, you shouldn’t pull your back but from the heels.
WOD Fran
In this CrossFit routine mode, your biggest enemy will be the weather. It’s a counterclock training (maximum 2 1/2 minutes).
- 21-15-9 Thrusters repetitions (42-5/30kg Rx) and pull-ups.
In your case, the routine itself seems easier, however, you have to keep in mind the activity-rest relationship if you don’t want to exhaust yourself on the first day.
WOD Diane: Don’t Be Fooled, It’s All But Sweet
In CrossFit, the thin line between genders has long been diluted. While it is true that there are certain adaptations for the female constitution, they can complete any of these Crossfit WOD routines. In the case of the Diana modality, an equal proportion of passion and strength is required. Completing it is only within reach of very few athletes. It is highly recommended to polish the exercise technique.
- 21-15-9
- Deadlift
- Handstand push-ups
- Rx 102 kg
Important: Avoid pulling on your lower back during the Deadlift exercise, as deadlift exercises are very dangerous for these critical areas.
WOD CrossFit Murph:
We’ve left the wildest of CrossFit’s WOD workouts to the end. This is a CrossFit exercise routine that doesn’t have maximum time. His toughness is such that most of those who try to do so take more than an hour.
- 1 mile running (1.6 km)
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile running (1.6 km)
To start CrossFit’s routine well, it starts with the race and tries to look for that constant rhythm that is associated with the soul.