Photos from Rogue Fitness & The CrossFit Games.
CrossFit is “constantly varied functional movements performed at relatively high intensity” with the goal of developing “increased work capacity across broad time and modal domains.” These functional movements that we perform day-after-day all fall under one of three categories: Monostructural, Gymnastics, and Weightlifting. Monostructural refers to metabolic conditioning activities or “cardio” like Running, Rowing, and Jumping Rope. Gymnastics would be things like Muscle-Ups, Push-Ups, and Handstands while Weightlifting is… well… weightlifting 😛
The combination of these three modalities can result in a numerous amount of workouts with varying stimuli, especially when they’re spread across broad times and relatively high intensity. With CrossFit, our goal is not to become a master of one specific skill, but to become a “jack of all trades.” It’s important to understand how much of each modality you are partaking in at the end of the day. As current BTWB users will know, we’ll keep you 100% up to date with the work you’re putting in so you can make sure you’re not leaving behind any holes. Glassman even laid this out back in 2003 in the CrossFit Journal.
With all this in mind, we were curious about what the top workouts were that our users were doing that cover all three modalities in one workout. Here’s what they were and their respective percentile breakdown.
1. Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
2. Jackie
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
3. Fight Gone Bad
3 rounds, 1 min per station of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calories
Rest 1 min
4. Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
5. CrossFit Games Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lbs
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lbs
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lbs
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lbs
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lbs
Stop at 20 minutes.
6. CrossFit Games Open 16.4
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups
If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.
7. Eva
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups
8. Daniel
For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95/65 lbs
Run, 800 m
21 Thrusters, 95/65 lbs
Run, 400 m
50 Pull-ups
9. Badger
3 rounds for time of:
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Run, 800 m
10. Nutts
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m
If you feel like killin’ three birds with one stone, take a shot at one of these. There’s a great mixture of classic benchmarks, Hero WODs and even this year’s Open amongst this list.
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