The following 5 cross fit training daily workout routines that contain a variety of exercises aimed at improving your overall conditioning. Workout Summary
Main Goal:
Sports Performance
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Bodyweight, Kettle Bells, Other
Target Gender:
Male & Female
Author:
Workout Description
The following workouts are for general conditioning. They each contain at least four exercises, and are performed in rounds – or circuits.
Rest only as long as needed between each circuit. Each workout has a target number of rounds you should aim for. Try to build up your conitioning slowly over time until you can perform the stated number of rounds using minimal rest.
| CrossFit WOD #1 – The Olympian | ||
| General Conditioning – 8 Rounds | ||
| Exercise | Sets | Reps |
| Hang Clean to Push Press | 1 | 8 |
| Push Ups | 1 | 10 |
| Pull Ups | 1 | 10 |
| Burpees | 1 | 10 |
| Sprint | 1 | 50m |
| CrossFit WOD #2 – Brutalistic | ||
| General Conditioning – 5 Rounds | ||
| Exercise | Sets | Reps |
| Tire Flips | 1 | 6 |
| Bodyweight Squats | 1 | 30 |
| Clapping Push Ups | 1 | 20 |
| Prowler Push | 1 | 100 Feet |
| Leg Raises | 1 | 20 |
| Jump Squats | 1 | 15 |
| CrossFit WOD #3 – The Miler | ||
| General Conditioning – 4 Rounds | ||
| Exercise | Sets | Reps |
| Sprint | 1 | 400m |
| Deadlifts | 1 | 10 |
| Box Jumps – 24″ to 30″ | 1 | 6 |
| Pushups, Feet Elevated | 1 | 30 |
| Kettlebell Swings | 1 | 40 |
| CrossFit WOD #4 – Sky High | ||
| General Conditioning – 8 Rounds | ||
| Exercise | Sets | Reps |
| Overhead Squats | 1 | 10 |
| Burpees | 1 | 10 |
| Push Ups | 1 | 10 |
| Hang Clean | 1 | 10 |
| Row Machine | 1 | 200m |
| CrossFit WOD #5 – The Beat Down | ||
| General Conditioning – 5 Rounds | ||
| Exercise | Sets | Reps |
| Push Jerk | 1 | 8 |
| Bodyweight Deadlifts | 1 | 10 |
| Fast Run | 1 | 200m |
| Thrusters | 1 | 10 |
| Sit Ups | 1 | 30 |
| Hand Stand Push Ups | 1 | 5 |
D #5 – The Beat Down