10 MORE Workouts to do in the Big Box Gym
CrossFit Workouts are constantly varied functional movements. Given the press that CrossFit recieves, most folks think you need alot of weightlifiting equipment to accomplish a CrossFit workout. My post 10 CrossFit Workouts to do in your Big Box Gym, showed you that wasn’t true, it became a very popular post here in the CrossFit workouts section of EveryLastRep, so without further delay, here’s 10 MORE CrossFit Workouts you can do in any gym…
Annie is one of the named CrossFit workouts and she’s tougher than she looks. If you can’t get double unders and want to do single unders, double the reps. (100-80-30-20-10), So a round would look like this: 50 Double Unders, 50 Situps, then jump in to 40 Double Unders, 40 Situps, etc…
5 rounds, For Max Reps
Bodyweight Bench Press (the amount you weigh is what you are lifting)
Each round you will be going to failure on each exercise. For safety you may want to have someone else with you to spot you on the bench. Each round you’ll do as many reps of the bench press and possible, then as many pullups as you can do unbroken. That’s your score for the round. Do 5 rounds and add your round scores up. That’s your total score.
As many rounds in 20 minutes, keep track of pullups per round as tiebreaker.
400 meter (.25 mile run)
Find a treadmill or a track depending on your gym’s setup close to the pullup bar and get ready. Nicole’s a cruel girl. You’ll want to count the pullups each round so you’ll have a total rep count as well. The pullups here are max reps. Once you fail, you’re done with that round, go back to the run.
4 Rounds for time
400m (.25 mile) run
This would be a perfect one to do outside this summer if your globo-gym has an outdoor track. Run 1/4 mile, stop and do 50 air squats. Then run again. It sounds easy, but this is CrossFit, it’s only easy when you’re talking about it.
Feel The Burn
3 rounds for time
50 Double Unders
This one is pretty cut and dry. If you have trouble with double unders you can make it 100 singles.
Squat or Not
5 rounds for time
25 Lunges (hold dumbbells here, go heavy but you want a weight that will let you get at least 5 reps at a time)
3 rounds for time
50 dips (if you can do ring dips, that’s better)
Ring dips will make this more challenging, but a set of rings is hard to find outside of a CrossFit gym. Unless of course, you shop at Rogue Fitness and have a set of these CrossFit Gymnastic Rings hanging in your garage.
2 rounds, score is total number of reps
Max pushups in 2:00
Max situps in 2:00
Max squats in 2:00
Go hard on this workout. You want to get as many reps as you can, so make them count. 2:00 goes by alot faster than you think in this workout.
Catch Me If You Can…
Run 10:00 max effort record your distance
Run 10:00 max effort record your distance, goal is to meet or beat your previous distance
The second run will be the tough part. You’re going to want to try and get about 1.5 miles in the first 10 minutes (or as close to that as you can) then match that on the second run.
4 rounds for time
50 Lunges (you need to be carrying dumbbells or a barbell here)
Well that you have it. 10 MORE CrossFit Workouts you can do in any gym. If you haven’t already be sure to check out my original post of 10 CrossFit Workouts you can do in any gym