Crossfit Obstacle Course Workout

The CrossFit super men and women are proud to present the men's crossfit obstacle course workout. This workout is designed for, but not limited to, the Sunday morning Games super show....


crossfit obstacle course workout



Complete this workout under sub-five minutes or less.


The workout is simple:


10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps for times:


Double Unders (jump rope) and Wall Balls (with a 10lb ball) Row Calories and Double Unders 100' Handstand Walk and Double Unders Clean and Jerk each rep Max weight Sit ups Jumping Chest to Bar Pull Ups Ring Dips 200' Double Under Shuttle Run Bicycle Crunches In-n-Outs Double Unders Muscle Ups Wall Balls Sit ups 200' Kipping Pull Ups Burpees Over the bar Muscle Ups Plyo Pushups 50' Double Under Shuttle Run Rope Climbs Burpees Over the bar Pull Up Chest to Bar Ring D.O.M.S. Double Unders Rope Climb 50' Double Under Shuttle Run Butterfly Pull Ups Burpee Chest to Bar Row Calories 100' Double Under Shuttle Run Double Unders


Extra: 20 pull ups and 100 sit ups after you finish wall balls, handstand walk and rowing calories.


All movements should be performed in a super setting fashion i.e; complete the first movement (wallballs) then go straight into the second movement then go back to the first movement and finish all reps before going on to complete the third movement (handstand walk and rowing calories). Only rest in between movements when needed for form or if running out of time before you can complete all reps of a movement.


Complete this workout under sub-five minutes or less.


10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 reps for times:


Row Calories and Double Unders 100' Handstand Walk and Double Unders Clean and Jerk each rep Max weight Sit ups Jumping Chest to Bar Pull Ups Ring Dips 200' Double Under Shuttle Run Bicycle Crunches In-n-Outs Double Unders Muscle Ups Wall Balls Sit ups 200' Kipping Pull Ups Burpees Over the bar Muscle Ups Plyo Pushups 50' Double Under Shuttle Run Rope Climbs Burpees Over the bar Pull Up Chest to Bar Ring D.O.M.S.

Extra: 20 pull ups and 100 sit ups after you finish wall balls, handstand walk and rowing calories.


All movements should be performed in a super setting fashion i.e; complete the first movement (wallballs) then go straight into the second movement then go back to the first movement and finish all reps before going on to complete the third movement (handstand walk and rowing calories). Only rest in between movements when needed for form or if running out of time before you can complete all reps of a movement.


Complete this workout under sub-five minutes or less.


6- 5- 4- 3- 2- 1 reps for times:


Double Unders and Row Calories 100' Handstand Walk and Double Unders Clean and Jerk each rep Max weight Sit ups Jumping Chest to Bar Pull Ups Ring Dips 200' Double Under Shuttle Run Bicycle Crunches In-n-Outs Double Unders Muscle Ups Wall Balls Sit ups 200' Kipping Pull Ups Burpees Over the bar Muscle Ups Plyo Pushups 50' Double Under Shuttle Run Rope Climbs Burpees Over the bar Pull Up Chest to Bar Ring D.O.M.S. Extra: 20 pull ups and 100 sit ups after you finish wall balls, handstand walk and rowing calories.


All movements should be performed in a super setting fashion i.e; complete the first movement (wallballs) then go straight into the second movement then go back to the first movement and finish all reps before going on to complete the third movement (handstand walk and rowing calories). Only rest in between movements when needed for form or if running out of time before you can complete all reps of a movement.


Complete this workout under sub-five minutes or less.


10 - 9 - 8 - 7 - 6 - 5 reps for times:


Clean and Jerks 25ft Handstand Walk and Clean and Jerk Max weight Sit ups Jumping Chest to Bar Pull Ups Ring Dips 100' Double Under Shuttle Run Bicycle Crunches In-n-Outs Clean and Jerks Muscle Ups Wall Balls Sit ups 100' Kipping Pull Ups Burpees Over the bar Muscle Ups Plyo Pushups 50' Double Under Shuttle Run Rope Climbs Burpees Over the bar Clean and Jerk Chest to Bar Row Calories 200' Double Under Shuttle Run Butterfly Pull Ups Burpee Chest to Bar Row Calories 100' Double Under Shuttle Run Double Unders Repeat for a total of 3 rounds.


Extra: 20 pull ups and 100 sit ups after you finish wall balls, handstand walk and rowing calories.


All movements should be performed in a super setting fashion i.e; complete the first movement (wallballs) then go straight into the second movement then go back to the first movement and finish all reps before going on to complete the third movement (handstand walk and rowing calories). Only rest in between movements when needed for form or if running out of time before you can complete all reps of a movement.


crossfit obstacle course ideas


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