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Cross Fit Training

The document outlines modified and original CrossFit workout routines for both men and women. It provides a list of exercises and rep schemes for "Angie," "Barbara," "Chelsea," and other workouts. The modified routines for women include fewer reps of exercises like pull-ups, pushups, and squats compared to the original men's routines. The workouts are designed to be completed sequentially or within a set time period, with increasing difficulty between routines.

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Johnny Ang
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147 views2 pages

Cross Fit Training

The document outlines modified and original CrossFit workout routines for both men and women. It provides a list of exercises and rep schemes for "Angie," "Barbara," "Chelsea," and other workouts. The modified routines for women include fewer reps of exercises like pull-ups, pushups, and squats compared to the original men's routines. The workouts are designed to be completed sequentially or within a set time period, with increasing difficulty between routines.

Uploaded by

Johnny Ang
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Cross Fit Hunks (Modified for girls)

 Modified  Original

 50 Incline pull-ups  ‘Angie’


 50 Push-ups (knees)  100 Pull-ups For Time
 50 Sit-ups  100 Push-ups Complete all reps of
Andy  50 Squats  100 Sit-ups each exercise before
moving to the next.
 100 Squats
 10 Incline pull-ups  ‘Barbara’
 15 Push-ups (knees)  20 Pull-ups
 20 Sit-ups  30 Push-ups
Bernard  50 Squats  40 Sit-ups
5 rounds for time

 50 Squats
 5 Incline pull-ups  ‘Chelsea’
 10 Push-ups (knees)  5 Pull-ups Each min on the min for
Charlie  15 Squats  10 Push-ups 30 min
 15 Squats
 5 Incline pull-ups  ‘Cindy’
 10 Push-ups (knees)  5 Pull-ups
 As many rounds as
Calvin 10 Push-ups
possible in 20 min
 15 Squats
 15 Squats
 Deadlift 20kg  ‘Diane’
 Shoulder press 10kg  Deadlift 225 lbs
David 21-15-9 reps, for time

 Handstand push-ups
 Clean 10kg  ‘Elizabeth’
 Bench Dips  Clean 135 lbs
Edward 21-15-9 reps, for time

 Ring Dips
 Thrusters 10kg  ‘Fran’
 Incline pull-ups  Thruster 95 lbs
Freddie 21-15-9 reps, for time

 Pull-ups
 Clean and Jerk 20kg  ‘Grace’
Glenn 30 reps for time
 Clean and Jerk 135 lbs
 400 meter run  ‘Helen’
 10kg weight plate swing x 21 400 meter run
Harry  Incline Pull-ups 12 reps  1.5 pood Kettlebell swing x 21 3 rounds for time

 Pull-ups 12 reps
 500 meter row  ‘Jackie’
 Thrusters 5kg (50 reps)  1000 meter row
Jacob  Incline Pull-ups (30 reps)  Thruster 45 lbs (50 reps) For time

 Pull-ups (30 reps)


 Deadlift 0.5 BW  ‘Linda’
 Bench 0.3 BW  Deadlift 1 1/2 BW 10/9/8/7/6/5/4/3/2/1
Lawrence  Clean 0.2 BW  Bench BW rep
rounds for time
 Clean 3/4 BW
 400 meter run  ‘Nancy’
 Overhead squat 5kg x 15  400 meter run
Nicky 5 rounds for time

 Overhead squat 95 lbs x 15

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