One of the world’s favorite fitness regimens is serving up some fierce workouts for the new year and a new you. We rounded up seven of the new CrossFit® workouts to provide some inspiration for your lackluster routine. Before you rush off to try them all, remember to explore beginner and intermediate options first. You should only add weight to weightlifting workouts when you feel comfortable with the movement at hand. Keep reading to learn more!
New CrossFit® Workouts for 2018
Measurable, observable, and repeatable results are all at the heart of the CrossFit® regimen. These new workouts will challenge you in unique ways, while paving the way to gains and better health.
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
This classic CrossFit® workout will push your muscular stamina while being metabolically taxing, because it involves pull-ups, push-ups, sit-ups, and squats for a total of 100 reps each. You can drop the amount of reps and modify the movements for the exercises you struggle with most often. Avoid exercising any one movement for more than eight minutes. The Intermediate option calls for only 60 pull-ups and 60 push-ups.
The CrossFit® Total is the sum of the best of three attempts at the squat, the press, and the deadlift. These three exercises are the most effective lifts in existence, allowing you to develop and test your functional strength. This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about Total rules and treat this workout as an opportunity to practice heavy lifts. Complete one repetition each of back squats, shoulder presses, and deadlifts. You should stop adding weight if your technique begins to break down or become unsafe.
- 10 single-leg squats, alternating
- 10-yard handstand walk
- 20 single-leg squats, alternating
- 20-yard handstand walk
- 30 single-leg squats, alternating
- 30-yard handstand walk
- 40 single-leg squats, alternating
- 40-yard handstand walk
Looking for an extremely difficult workout that requires strength, balance, and flexibility? Look no further. This workout entails both squats and handstand walks. Start by completing 10 single-leg squats, alternating between legs. Follow with a 10-yard handstand walk. Repetitions and distance increase with each circuit.
- 400-meter run
- 7 kip-up L pull-ups
- 4 clean and jerks
This five-round triplet will put your gymnastics skills to the test and require you to lift heavy while metabolically taxed. Start by running 400 meters, completing seven kip-up L-sit pull-ups, and end by completing four clean and jerks, 135 pounds for men and 95 pounds for women. L pull-ups are a great way to increase the challenge of the traditional pull-up exercise. Clean and jerks are complex movements that synergistically work most of the muscular-skeletal system. Complete the circuit five times. Beginner option encompasses a 200-meter run, seven jumping hanging knew-raises, and four clean and jerks to complete a circuit.
- Row for 50 seconds, rest 10 seconds
- Row for 40 seconds, rest 20 seconds
- Row for 30 seconds, rest 30 seconds
- Row for 20 seconds, rest 40 seconds
- Row for 10 seconds, rest 50 seconds
Rowing intervals are great for any athlete that might be short on time. These high-intensity intervals with improve your explosive power in only 20 to 25 minutes. Start by rowing for 50 seconds and resting for 10 seconds. Then row for 40 seconds, rest for 20 seconds. Row for 30 seconds, rest for 30 seconds. Row for 20 seconds, and rest for 40 seconds. Finally, row for 10 seconds, and rest for 50 seconds. Complete the circuit five times on a 25-minute clock.
- Front squat 3-3-3 reps
- Thruster 3-3-3 reps
- Push jerk 3-3-3 reps
This intensely powerful workout requires raw strength and expert technique. Complete front squats, thrusters, and push jerks in three sets of three repetitions for each movement. Thrusters combine a clean front squat with an overhead press to work multiple muscle groups all at once. Starting in the quarter-squat position, you should extend your legs, open your hips, and explode up to drive the bar into the overhead position. As you extend the bar overhead, dip a second time to drop as you catch the bar with your arms extended. Trainers note that there is no need to scale this workout. Less experienced athletes should focus on consistent mechanics and only add weight as they become comfortable with the lifts.
- 5 power snatches
- 10 overhead walking lunges
- 1 rope climb, 15-ft. rope
This fast-paced triplet is a great way to test your continuous movement and speed. You should complete as many rounds as possible in 10 minutes, lifting 95 pounds for men and 65 pounds for women. Start by completing five power snatches, 10 overhead walking lunges, and one 15-foot rope climb. Intermediate athletes can use a 12-foot rope instead. The barbell should be light enough that you can complete several rounds of snatches and lunges while resting as little as possible. Aim for at least five to six rounds.
These new CrossFit® workouts are just the start of it. There are many more options available to help you with gains.