CrossFit routine: here is your WOD

CrossFit routine: here is your WOD

Last update: 04 July, 2018

A good CrossFit routine is essential if you want good results and really want to take advantage of your workout.

CrossFit is gaining followers all over the world and in every single age group. The main reason is that the benefits are huge and the results are almost immediate. Below we give you a great CrossFit routine to do at home or at the gym with a trainer.

CrossFit jargon

If you are new to it, the jargon of CrossFit might sound a little strange. They are actually acronyms, and here are some examples:

WOD: workout of the day. They may be circuits, AMRAP or EMOM.

AMRAP: as many repetitions as possible.

EMOM: every minute on the minute. This means, a certain number of repetitions for a minute (could be multiple exercises) and then resting until the next minute starts. So if you finish your repetitions in 35 seconds, you have 25 seconds to rest.

Progression: these are adaptation workouts, consisting of a progression, step-by-step from the starting position of an exercise to the end. Generally speaking, beginners do this without weights.

CrossFit routine

Push-ups as part of a CrossFit routine.

What you will need

  • An exercise mat
  • Kettlebell
  • Bar with weights
  • Space to run outside


The warmup consists of 3 rounds of these exercises:

  • 5 walk outs. Stand with your legs at shoulder width. Touch the floor with your hands and then walk them forward until your body touches the floor. Do it backwards and finish standing.
  • 10 goblet squats. Take the kettlebell with the handle facing down. Your wrists should be together and touching your chest. Then do a squat deep enough that your glutes go lower than your knees.
  • 10 Russian swings. Take the kettlebell with both hands and bring it between your legs, keeping your legs straight. Then, using the power of your legs, bring the weight to the height of your abdomen. It is a variation of the American swing, which brings the weight above your head.
  • 20 second plank. The quintessential isometric core exercise. Get face down, on your forearms and toes. Hold for 20 seconds.

Do the exercises at a moderate speed, since a warm up is meant to get your body ready and keep you from getting injured in the WOD.


The CrossFit routine detailed below, consists of a 12 minute AMRAP. Each person should do it at their own pace and rest when necessary. But push yourself as much as you can.

  • 200 meters running. Make your strides as quick as possible, and try to do it outside.
  • 10 front squats. Place the bar on your shoulders with your elbows forward, like in this video. Then do the deepest squat you can, always keeping your back straight to protect it.
  • 10 push presses. Straight after the previous exercise, and with the bar in the same position, do a shoulder press. Use the energy you have to do a slight squat, without arching your back, to lift the bar above your shoulders.
  • 5 deck squats. Stand with your feet at shoulder width. Do a squat but then let yourself fall on to your back. Let yourself naturally go forward again and use the energy to get back on your feet. Bring your arms in front of your torso for balance.

There are all kinds of CrossFit routines you can do, but it is always best to do them with an instructor. They will watch you and correct your mistakes. Bad posture during certain explosive movements could really hurt you.

But, if you know how to do it and have everything you need, CrossFit at home can be a great option for independent athletes. They are very tough workouts and so good for your health.



This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.