Best CrossFit workouts to try

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Published: January 19, 2024

You already know that any physical activity will help you stay in shape. Either you choose some group sport like soccer or individual activity like running your body and soul will appreciate it. One of the most popular group activities around the world became CrossFit. The CrossFit lifestyle is a combination of diet and exercise. It is based on many different movements, with various workouts modified to help each person achieve their goal. It helps people lose weight in a healthy way and to stay in good shape. The great thing about CrossFit workouts is that they are meant for everyone. They don’t discriminate on gender, age, or level of experience. Whether you are a professional athlete or you are just starting to exercise, you can find a place for yourself in CrossFit training. This is a community that welcomes everyone and provides motivation and safe training.

What Is CrossFit?

CrossFit is a type of exercise that combines various activities like weightlifting, cardio, and gymnastics. It focuses on functional movements, which are exercises that mimic everyday activities. In a CrossFit workout, you might do things like lifting weights, jumping, running, or doing bodyweight exercises in a short and intense session. The goal is to improve overall fitness, including strength, endurance, and flexibility.

A woman doing a front barbell squat
Join the global CrossFit community today for a transformative fitness journey.

The biggest power of CrossFit workouts lies in the fact that you do all the hard work together with other CrossFitters. Everyone has to finish their task in the given time and sometimes your partner depends on you finishing your part. Which is also very motivational. You will learn the language of the CrossFit community very fast, as soon as you start training.

Start with knowing what the WODs are. WOD stands for the “workout of the day” which is very varied. They are a series of exercises that are scored for time or the number of reps completed over a given interval. That means that you include HIIT exercises in your training sessions, which is High-Intensity Interval training. Basically, you will be doing large amounts of reps of various exercises at speed. CrossFit WODs are usually named after women. People decided to name them in girls’ names, like storms because they will make your body feel like the storm has hit it. The truth is that the training is very hard, but the results make it worth it.

The Benefits of CrossFit

CrossFit offers a wide range of benefits, making it a popular and effective fitness regimen. Here are some key advantages:

  • Total Body Fitness: CrossFit incorporates various functional movements, targeting multiple muscle groups. This approach promotes overall strength, endurance, and flexibility.
  • High-Intensity Workouts: Exercises involve high-intensity interval training (HIIT), which has been shown to improve cardiovascular health, burn calories, and boost metabolism.
  • Variety and Constant Challenge: Workouts are diverse and constantly changing, preventing boredom and promoting continuous physical and mental adaptation.
  • Community and Support: CrossFit is known for its strong sense of community. Working out in a group setting fosters motivation, support, and camaraderie, helping individuals stay committed to their fitness goals.
  • Efficiency: CrossFit training is often shorter than traditional gym sessions, making it suitable for individuals with busy schedules. The emphasis on intensity allows for effective workouts in a shorter amount of time.
  • Adaptability: CrossFit workouts can be scaled to accommodate individuals of different fitness levels and abilities. Whether you’re a beginner or an experienced athlete, the exercises can be modified to suit your needs.
  • Functional Movements: The training emphasizes functional movements that mimic real-life activities, enhancing your ability to perform everyday tasks and reducing the risk of injuries in daily life.
A woman doing a squat
Push yourself to limits with high-intensity workouts to get the best results.

Types of CrossFit workouts

Besides the meaning of the WOD, you will learn the other idioms and ways of training that will break up the monotony of body-part splits:

  • EMOM – means that “every minute on the minute” you do a set number of reps at regular intervals at the start of each minute. These kinds of workouts scrutinize your powers of recovery.
  • AMRAP – stands for “as many rounds as possible“. You are given a certain time and expected to complete the given exercise combination as many times as you can. Your muscles will hurt, but your mind will have to beat the pain.
  • RFT – or “rounds for time“. The idea is to do a given number of rounds of a circuit as fast as possible. Because of the short rest period, your muscles are developing a long-lasting endurance.
  • Chipper – these are high-volume and muscle-building exercises, where you have to do a one-round series of workouts usually with high reps, in the fastest time possible.
  • Ladder – the name explains it. You are doing one or more movements, increasing or decreasing the workload over time.

What is the Role of a Trainer?

To do these workouts most efficiently, you should find a personal fitness trainer in Dubai and give your maximum on each practice. A good trainer should give you nutrition advice, motivate you daily, and follow your progress. But, most importantly, he or she should keep you safe. Speaking of WOD girls’ names, many people wonder whether to hire a male or a female personal trainer to guide them. Whoever you decide to go for, let it be because of the references or chemistry between you two, and not because of the prejudices.

A man and a woman doing crossfit workouts
There are different types of CrossFit workouts to try.

Some men fear those female trainers will go easier on them than male trainers. Sometimes they don’t like the feeling of inferiority strength-wise. Don’t be that guy. Open your mind and let yourself learn from the best personal trainers, never mind their sex. You’ll see how quickly you can achieve your goals if you follow their leadership, training, and dietary recommendations. In case you are somewhat frightened of the CrossFit training because you have never trained before, a good coach will reassure you of your capabilities. Get excited about finally moving away from a couch, you’ve got this.

Five popular CrossFit WODs

Whichever road you decide to take in terms of the personal coach, you will do some of the most popular WODs. So let’s get to know them.


If you haven’t already done it, now is the time to find the best personal trainer Dubai experts recommend and arrange the meeting. Because you shouldn’t avoid doing a Fran WOD for even a day longer. This is the most popular CrossFit training and coaches often use it to test progress among CrossFitters. The idea is to do a combination of only two exercises in the Ladder type of workout. The exercises you need to repeat are thrusters (front squats into push presses) and pull-ups, for time. Start by doing 21 reps, then 15 reps, and finish with 9 reps of both exercises. The standard weight for the thrusters is 95 pounds for men and 65 pounds for women.

A man and a woman doing pull ups
Fran is a great workout to start with.


This is also an awesome workout for beginners because it involves only bodyweight movements. Even though you can do it by yourself, you should consider hiring a personal trainer to make sure you are doing everything right. Sometimes people avoid hiring them due to how expensive they can be. Well, not to worry, you can find professional yet cheap personal trainers in Dubai, that will be worth the money you spend. And then get to business and do a Cindy – 5 pull-ups, 10 push-ups, and 15 squats as many times as possible in 20 minutes. You will love the pain in your arms and legs.


One of the most popular CrossFit workouts, includes a mile run, 100 pull-ups, 200 push-ups, 300 squats, and another mile run, for time. The name is given in honor of Lieutenant Michael Murphy of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. You wouldn’t want to disrespect Murph, and skip this one out, would you?


This exercise involves doing 30 reps of clean and jerks for time. It may sound like it’s easy because it’s only one movement to repeat but think again after you try it. The standard weight is 135 pounds for men and 95 pounds for women.


To finish the five most popular CrossFit trainings we have chosen Angie. Many people think that it is an easy-breezy exercise because it involves only your body weight. But, we’ll leave you to think about it after you finish 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats, for time.

woman doing a sit-up as a part of crossfit workouts
Angie is a challenging routine.

Explore the World of CrossFit

CrossFit transcends the borders of mere physical exercise. It becomes a lifestyle that champions continuous learning, adaptability, and the pursuit of one’s best self. Whether you are a seasoned athlete or a beginner, the inclusivity of CrossFit invites everyone to join a global community that values effort, progress, and the shared pursuit of fitness excellence. Embrace the challenge, relish the support, and let CrossFit workouts be part of your regular fitness routine.

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