Crossfit Workouts – The Fitness Trend That’ll Surprise You

It's no secret that CrossFit is a rapidly growing movement across the globe; frankly, it's about time we discuss it.
MuscleTech Staff
MuscleTech Staff


Remember to consult your doctor before starting any diet and exercise plan.

This title may have caught your attention for a few reasons, but we can bet one of them was this: “Isn’t MuscleTech® all about bodybuilding?” Great question, and a fair question. Yes, Team MuscleTech® boasts the best of the best bodybuilders on the planet, ranging from IFBB pros to NBBF pros to rising amateur stars. But we also keep our ear to the ground when it comes to the fitness industry, and it’s no secret that CrossFit is a rapidly growing movement across the globe; frankly, it’s about time we discuss it.

As written on the CrossFit site, the basic ideology of CrossFit is as follows:

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit site states, “We’ve used our same routines for elderly individuals [as we have with] cage fighters one month out from televised bouts.” This kind of broad-spectrum and theoretical yet die-hard approach to fitness is founded on some of the most basic, sensible concepts (and it’s obvious once you see some of the CrossFit workouts). Maybe that’s exactly why it’s taken off like it has; maybe it’s the somewhat sickening (some say manic, and maybe those people are on to something) challenge that CrossFit presents, with workouts like Fight Gone Bad and The Filthy 50. Hell, even hard-won bodybuilders who love their Bi/Tri days have been as-of-late tempted into trying out a few CrossFit workouts. So whether you’re one of these die-hard bodybuilders focused on your max bench as well as improving symmetry and cuts, or if you’re just training to get fit, lean and feel great this summer, this feature will give you some tools to decide for yourself whether sampling a few CrossFit workouts is worth your while. Our guess? You’ll at least be enticed to test out your manhood with The Filthy 50 (good luck with that, by the way).


As written on the CrossFit site in CrossFit Journal:

CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

Participating in CrossFit workouts entail an aggressive yet well-rounded pursuit of general, overall fitness in the ten recognized domains listed in the quote above, as opposed to the bodybuilding ideology of pursuing perfect muscle symmetry, size and cuts. Although both ventures have their benefits depending on your goals, the individual taking part in daily CrossFit workouts isn’t necessarily concerned with the things that bodybuilders are. It’s not to say that training under the CrossFit regimen doesn’t get you ripped, toned and jacked; but it also conditions you in a way that causes an obviously athletic, lean, toned body. Just check out some of the CrossFit website pics and you’ll see what we mean – the guys look like serious athletes and the girls are nothing less than insanely fit (watch the Nasty Girls video if you don’t believe it).

CrossFit’s end goal is to ensure that you’ll be able to compete in a huge range of different sports and activities, whether strength, speed or endurance focused, and you’ll do great at all of them, even if you don’t win. But don’t be fooled; dedicated CrossFit athletes are never content with mediocrity. In fact, countless well-known MMA fighters, police academies, firefighting academies, and soldiers in the armed forces have whole-heartedly adapted the CrossFit methodology when training for their art/profession because of its intense, practical, aggressive and well-rounded approach to physical fitness.


As written on the CrossFit site in CrossFit Journal, by Renowned CrossFit Coach Greg Glassman:

The modest start of publicly posting our daily workouts on the Internet beginning six years ago has evolved into a community where human performance is measured and publicly recorded against multiple, diverse, and fixed workloads.

There are countless CrossFit centers across North America, and the number of these centers continues to grow because of their obvious success. However, the online CrossFit culture is a world unto itself; and it’s a more accessible and cost-effective means for people spanning the globe to take up the CrossFit methodology in their own homes or gyms. With WOD (Workout of the Day) postings on their main page, they quickly pull you into their hardcore cult-ish world where extremists brag about puking mid-round, rallying, and without a moment’s pause starting the next round. The strong (and soon-to-be strong) flock to the CrossFit site daily for this WOD page. And, the good people at CrossFit even have an Exercise & Demos page to help you out with some of the lesser known exercises that’ll have you struggling to keep down your breakfast. Here are some of the most hardcore CrossFit workouts we could find – just to get you started. Really though, adjust them to suit your current fitness level; these workouts are NO joke!

Nasty Girls3 Rounds For Time (Minimal Or No Rest Between Rounds):
50 Squats
7 Muscle-ups
135 lb Hang power cleans, 10 reps
Fight Gone Bad3 Rounds (1 Min For Each Of The Following; Minimal Rest Between):
Wall-ball, 20-lb. ball, 10 ft. target (Reps)
Sumo deadlift high-pull, 75 lbs. (Reps)
Box jump, 20″ box (Reps)
Pushpress, 75 lbs. (Reps)
Row (Calories)
Fight Gone BadFor Time (Minimal Or No Rest Between Rounds):
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pound
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders