25 CrossFit Workout Programming Examples 

25 CrossFit CrossFit Workout Programming Examples.  A comprehensive article covering almost every type of CrossFit workout we do in Alexandria VA. If you are a CrossFit Coach you’ll find this article very helpful for adding variation to your CrossFit Classes.  If you’re new to CrossFit, this article will help you understand the various types of workouts available to your CrossFit Coach.  We cover esoteric workouts like Fight Gone Bad & Death by Reps.  Workouts standards like Tabata and Hi-Low are explained in detail.  And of course we’ll share programming tips on fancier variations such as AMRAP with Buy-in.

25 CrossFit Workout Programming Examples

When programming a CrossFit workout, a skilled has many different options available at his or her disposal.  At the heart of every CrossFit workout is safety and efficacy.  But a really good workout has something more.  Something that makes the workout exciting to do, tough to finish.  Sure you can all workouts as 4 sets of 10 reps, but where is the fun in that?  When workouts are fun, you can push harder.  And pushing harder, driving intensity, through intelligent programming choices is what makes good programming special.  So here are the top 25 types of workouts that we do.

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RFT Rounds for Time: CrossFit Workout Program

Rounds for Time - CrossFit Alexandria VA

RFT: Rounds for Time

Probably the most basic CrossFit Workout – Rounds for time require you complete multiple rounds.  Each round has the same exercises and the same reps.

Scoring: The amount of time to finish all the rounds.

There are hundreds of amazing Rounds for Time workouts.  I’ve listed some of my personal favorites.

Helen

3 Rounds for Time:

  • Run, 400m
  • 21 Kettlebell Swings, 1.5/1 pood
  • 12 Pull-ups

Nancy

5 rounds for Time:

  • Run, 400m
  • 15 Overhead Squats. 95# ♂ /65# ♀

Christine

3 Rounds For Time

  • Row 500m
  • 12 Deadlifts (bodyweight)
  • 21 Box Jumps (24”/20”)

Nasty Girls

3 rounds for time of:

  • 50 Squats
  • 7 Muscle-ups
  • 135 lb Hang power cleans, 10 reps

Heavy DT

5 rounds for time of: • 12 deadlifts • 9 hang power cleans • 6 push jerks Men use 205 lb., women use 145 lb.


RFT: Same Exercise with Varying Reps (e.g. 21 – 15 – 9)

Generally 2 or 3 exercises with varying reps per round.

Fran made this sequence super popular with CrossFits 21-15-9.  Other common sequences are 30, 20, 10.  Longer variations might be 21, 19, 17, 15.  We see this workouts in CrossFits in Alexandria all the time.

Scoring: The amount of time to finish all the rounds.

Fran: CrossFit Girl

21-15-9 reps, for time of:

  • Thruster, 95# ♂ /65# ♀
  • Pull-ups

Annie: CrossFit Girl

50-40-30-20-10 reps for time of:

  • Double Unders
  • Situps

Cindy XXX

Complete as much as possible in 20 minutes of:

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Squats
  • 15 Pull-ups
  • 30 Push-ups
  • 45 Squats
  • 20 Pull-ups
  • 40 Push-ups
  • 60 Squats
  • 25 Pull-ups
  • 50 Push-ups
  • 75 Squats
  • 30 Pull-ups
  • 60 Push-ups
  • 90 Squats

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