5 TOP CROSS TRAINING WORKOUTS TO TRY

Over 13 years of cross training I’ve done 100s of workouts, 1000s of reps, 12 CrossFit Opens and plenty of competitions. From sprint type workouts, longer endurance-based ones, to intervals and AMRAPs, here are five workouts that have always stuck in my mind.

Two rounds for time

• 200 Double Unders
• 50 Overhead Squats 60kg
• 50 Pull Ups
• 1 Mile Run

When I first got into cross training and started to learn what ‘Hero’ and the ‘Girl’ workouts were, ‘Bull’ was always one that seemed way above my ability and strength level.

I first did this workout in 2013 when my overhead mobility and strength couldn’t handle 60kg, so I scaled to 30kg with fractional plates under my heels so I could squat low enough, and the pull ups were done kipping as I couldn’t butterfly at the time.

Over time I increased the load to 50kg and finally 60kg once I’d gotten strong enough and mobile enough. The kipping became butterfly pull ups too. It’s a longer workout – it’ll take 40-50 minutes – but I really like the mix of endurance, volume and skill.

Four rounds for time

• 22 Burpee Pull Ups
• 22 Back Squat 83kg (from floor)
• 200m Run With 20kg Plate

Another ‘Hero’ workout from my earlier days of CrossFit. I’d originally watched one of the old CrossFit HQ videos of Dan Bailey completing this and was drawn to the difficulty of it. I was intrigued by taking the bar from the floor, which at 83kg was quite heavy, and also the plate run. The kicker with the plate run is that you can’t rest with the plate on the floor, it must be held, or on your head, back, etc.

Three rounds for time

• 7 Ring Muscle Ups
• 10 Power Snatch 50kg
• 15 Calorie Assault Bike

This was a workout from ‘The Battle Of Riga’ competition in Latvia which I competed in 2017 and 2018. As far as competitions go, this was first class for the workouts, the production and how smoothly it ran.

I really like ring muscle ups so was excited to hit this one when it was announced. I remember getting a few warnings from the head judge for lack of clear lock out on the muscle ups, and the bike isn’t my favourite thing, but it’s a great workout. I did OK in the competition, and the cool thing was progressing the bar along the floor like the Games or regionals.

AMRAP in 20 minutes

• 25ft Overhead Walking Lunge 43kg Barbell
• 8 Chest-To-Bar Pull Ups
• 25ft Overhead Walking Lunge 43kg Barbell
• 8 Bar Facing Burpees

I’ve completed 12 years of CrossFit Open workouts, so to rack my brain for my favourite is pretty difficult, but this always stands out as one I enjoyed. It’s quite long at 20 minutes and is relatively technical with the lunging and chest to bar.

I first completed it in the Open in 2016 against my now Wife (I won) but have done it many times since. I recently hit a dumbbell version using 1 – 30kg Dumbbell as opposed to a barbell and it’s equally as fun… but also equally as tough.

Four mins work/two mins rest x4

• 8 Thrusters @60/43kg
• 50 Double Unders
• 12 Hang Power Cleans
• 30 Crossovers
• 16 Toes To Bar
• Max Cal ERG

Of all the different ways to complete workouts, AMRAPs, EMOMs, for time, etc., intervals are probably my favourite. They allow you to go 100% knowing you’ve got some rest to try and recover before each interval. They also allow you to try and set a score to beat or maintain each round.

This is a recent one from my box – CrossFit Full Moon. Mondays have been interval workouts as we built towards the Open, and this was the standout workout.

Thanks to @emhcaptures for the photography.