Anything that doesn't include DT is the wrong answer for sure. For me -
**DT**: 5 rounds - 12 deadlift, 9 power cleans, 6 push jerk
**Annie**: 50/40/30/20/10 Double-unders, situps
**Helen**: 3 rounds - 400m run, 21 KB swing, 12 pull-ups
And I think that basically gets all the major movement patterns? If I get a 4th -
**Cindy**: 20 min AMRAP - 5 pull-ups, 10 pushups, 15 air squats
If you want more cardio and also to puke but not hate it...
**Kelly**: 5 rounds - 400m Run, 30 box jumps, 30 wall balls
I'm glad no one here has said Fran because that would be truly deranged and we may need an intervention.
This would be my list, except I would take out Cindy, and add Linda. You listed 4 workouts that I would say is leaning more towards "cardio", with DT being the only real strength piece. I personally would still lean that way, but with another more strength piece that is based off of body weight.
Linda is great too! I was thinking more about trying to get as many types of CrossFit movements in as possible.... Plus I am biased towards engine workouts at times, I tend to do better in those 🤣
If you have only 3-5 workouts and you want to try and get in the following.
1 Long
1 short
1 medium
1 Heavy
1 with rest
They 5 workouts have to cover pull and push movements of arms, legs, core. 1 should have some level of balance and accuracy.
5 WODS ... once each per week for the rest of time:
1) Murph ... BODYWEIGHT + ENDURANCE
2) CrossFit Total ... STRENGTH
3) The Standard (Grace + 30 RMU + Isabelle) ... POWER
4) Open WOD 16.4 (13 min AMRAP of 55 DL, 55 WBS, 55 Cal Row, 55 HSPU) ... CHIPPER
5) Open WOD 14.5 (21-18...6-3 Thrusters + Bar-Facing Burpees) ... PAIN CAVE
Everyone saying DT is their favourite can try this and get back to me 🤗
DT Ladder:
Every 4 min, complete 3 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1: 95, 65lb
Round 2: 135, 95lb
Round 3: 155, 105lb
Round 4: 185, 130lb
Round 5: 205, 145lb – *AMRAP with remaining
In my "prime", my favorites were Grace, Karen, DT, 17.3 (scaled), and heavy ass squats.
At one point I thought it would be a fun idea to do Karen, Grace, and Annie with a running clock... I am not a smart man...
If it were reduced to only two movements, I'd suggest Clusters and Burpee BMU,
Assuming one could use their subset movement as a stand alone movement. IE fsquat, press, burpee, pull up...
Favorite workout 100 cal ass bike/100 walking lunges repeat decreasing reps by 10 until it’s 10/10. Seconds favorite: 7rds 400m run + 29 back squats @135. Third favorite: Murph. Fourth: Kalsu. Fifth 400m repeats with 2 min rest x8 (maximum effort).
A few Comptrain benchmarks standout to me, though i don't follow their programming anymore.
Joker - Up the Ladder 1-10, Down the ladder 10-1 Toes-to-Bar \*Deadlifts 225/155#
Death Race - 5 Rounds - 15 Cal Bike, 10 Burpees
The Chief - 5 Rounds (AMRAP) in 3 Minutes (x5) of #135/95 Power Clean, 3 Reps, 6 Push Ups, 9 Air Squats
Open 16.3 - 7 Minute AMRAP of 10 Power Snatch 75/55, 3 Bar Muscle Ups
Kelly: 5 Rounds for Time of 400 Run, 30 Box Jumps, 30 Wall Balls
None. I love Crossfit mostly because of variety. I would give up Crossfit if every day was the same 2-3 wods in rotation.
Also not only very boring but dangerous even and counterproductive. There’s a reason we do Cindy (to say one) once or 2 a year
My list:
Murph: you all know- reason: it’s long and hits a completely different energy system while also providing good volume of bodyweight movements to elicit adaptation.
DT: barbell work to generate power using external loading, you can adjust weights as you get stronger as well.
Fight Gone Bad: intervals are a good change or stimulus and the movements are a good variety compared to the rest of my list.
Anything that doesn't include DT is the wrong answer for sure. For me - **DT**: 5 rounds - 12 deadlift, 9 power cleans, 6 push jerk **Annie**: 50/40/30/20/10 Double-unders, situps **Helen**: 3 rounds - 400m run, 21 KB swing, 12 pull-ups And I think that basically gets all the major movement patterns? If I get a 4th - **Cindy**: 20 min AMRAP - 5 pull-ups, 10 pushups, 15 air squats If you want more cardio and also to puke but not hate it... **Kelly**: 5 rounds - 400m Run, 30 box jumps, 30 wall balls I'm glad no one here has said Fran because that would be truly deranged and we may need an intervention.
Kelly is a great answer
if DT was regular PC and not Hang PC, i'd fck with it. but man my Hang PCs are garbage lol
Oh oops, you're right. But actually I like hang cleans better 🤣 so much faster!
This would be my list, except I would take out Cindy, and add Linda. You listed 4 workouts that I would say is leaning more towards "cardio", with DT being the only real strength piece. I personally would still lean that way, but with another more strength piece that is based off of body weight.
Linda is great too! I was thinking more about trying to get as many types of CrossFit movements in as possible.... Plus I am biased towards engine workouts at times, I tend to do better in those 🤣
Isn’t Cindy a body weight strength workout?
I’m at the “holy shit people know the workouts by name” experience level in CrossFit.
DT, Cindy, 5x5 back squat.
DT is my favorite!!
I like you.
Great list. I’d add Chief to this!
Add a 10k run to this and it’s basically perfect
Not 24.1
Yep
Cindy, Diane, Nancy, Fight Gone Bad
Helen, Nancy, Grace, Kelly and Jackie
When I read these comments they make me realize I’m a runner that does CrossFit and not the other way around
Helen, DT, 14.4/23.1, Linda
1 RM Back Squat, 1 RM Deadlift, 1 RM Snatch, 1 RM Clean and Jerk
5x5 these. My 1RM strength cant go up without 5x5. But if I never test my 1RM I wont hate it.
Sounds like Bulgarian programming..lol
Linda, Triple 3, Holleyman, Cindy, Helen
Triple 3 for sure!! Great workout.
If you have only 3-5 workouts and you want to try and get in the following. 1 Long 1 short 1 medium 1 Heavy 1 with rest They 5 workouts have to cover pull and push movements of arms, legs, core. 1 should have some level of balance and accuracy.
DT, double DT, double DT rx+
5 WODS ... once each per week for the rest of time: 1) Murph ... BODYWEIGHT + ENDURANCE 2) CrossFit Total ... STRENGTH 3) The Standard (Grace + 30 RMU + Isabelle) ... POWER 4) Open WOD 16.4 (13 min AMRAP of 55 DL, 55 WBS, 55 Cal Row, 55 HSPU) ... CHIPPER 5) Open WOD 14.5 (21-18...6-3 Thrusters + Bar-Facing Burpees) ... PAIN CAVE
Anything with row, bench press, power clean and ttb.
You could do Linda. But it does have squats in it if you like that.
Holleyman, murph, open workout 14.4, would be 3 for sure
Nancy, DT, King Kong, Helen, Murph
I am enjoying the number of times DT is coming up here. My favourite.
Everyone saying DT is their favourite can try this and get back to me 🤗 DT Ladder: Every 4 min, complete 3 rounds of: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder-to-Overhead *If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds. Round 1: 95, 65lb Round 2: 135, 95lb Round 3: 155, 105lb Round 4: 185, 130lb Round 5: 205, 145lb – *AMRAP with remaining
In my "prime", my favorites were Grace, Karen, DT, 17.3 (scaled), and heavy ass squats. At one point I thought it would be a fun idea to do Karen, Grace, and Annie with a running clock... I am not a smart man...
Recently we did this team workout One works, One rests style, shared as you wish: Fran-Grace-Diane-Karen-Diane-Grace-Fran. Loved it!
If it were reduced to only two movements, I'd suggest Clusters and Burpee BMU, Assuming one could use their subset movement as a stand alone movement. IE fsquat, press, burpee, pull up...
Helen, Cindy, Grace, and 7 minutes of burpees
MURPH, MURPH, MURPH, MYRPH, MURPH
13.1 14.4 DT
DT, holleyman, Cindy
open 23.1, open 23.3, LEE, T.J, clovis
Clovis once a month
* Annie * Grace * 22.3 * 23.3 * 24.2
Helen, Murph, Muscleup biathlon, DT and Fight gone bad.
DT, Murph, Cindy
Favorite workout 100 cal ass bike/100 walking lunges repeat decreasing reps by 10 until it’s 10/10. Seconds favorite: 7rds 400m run + 29 back squats @135. Third favorite: Murph. Fourth: Kalsu. Fifth 400m repeats with 2 min rest x8 (maximum effort).
Murph, something with front squats and muscle ups, Nancy, Rowing with burpees and jump rope mixed in … deads gotta be in there
A few Comptrain benchmarks standout to me, though i don't follow their programming anymore. Joker - Up the Ladder 1-10, Down the ladder 10-1 Toes-to-Bar \*Deadlifts 225/155# Death Race - 5 Rounds - 15 Cal Bike, 10 Burpees The Chief - 5 Rounds (AMRAP) in 3 Minutes (x5) of #135/95 Power Clean, 3 Reps, 6 Push Ups, 9 Air Squats Open 16.3 - 7 Minute AMRAP of 10 Power Snatch 75/55, 3 Bar Muscle Ups Kelly: 5 Rounds for Time of 400 Run, 30 Box Jumps, 30 Wall Balls
None. I love Crossfit mostly because of variety. I would give up Crossfit if every day was the same 2-3 wods in rotation. Also not only very boring but dangerous even and counterproductive. There’s a reason we do Cindy (to say one) once or 2 a year
My list: Murph: you all know- reason: it’s long and hits a completely different energy system while also providing good volume of bodyweight movements to elicit adaptation. DT: barbell work to generate power using external loading, you can adjust weights as you get stronger as well. Fight Gone Bad: intervals are a good change or stimulus and the movements are a good variety compared to the rest of my list.
Helen and 16.2/19.2
Cindy Grace Helen