This 36-Minute CrossFit Workout Looks Insane (but That’s Why It’s So Awesome!)

Are you ready? Are you pumped? Are you prepared to go all in? Good. Because this CrossFit workout is going to take all your physical and mental effort to push through. But it’s totally worth it. You’ll feel completely worked by the end, and you can count on being sore all over later.

Each of the six exercises is in pyramid format, so you’ll build up, then repeat backward. Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit, said that as the pyramid goes up, you’re doing more minutes of each move (um, six minutes of air squats!?). Jade’s advice: get in the zone, just like you’re running a long distance, and make it like a moving meditation. Go at your own speed, even if it’s slow; the goal is to keep moving. If you’re going a little heavier on the weights, don’t be afraid to put down the dumbbells and take a short break if you need it.

Full-Body CrossFit Workout

Equipment needed:

  • Pair of light to medium dumbbells (five to 20 pounds, depending on your strength)
  • Cardio machine (rower, bike, treadmill) — or run in place, jump rope, or run outside
  • Optional: ABMAT, a rounded mat that supports the lower back during sit-ups (it’s not necessary, it just feels nice!)

Directions: After warming up for five minutes with some light cardio and dynamic stretching, start the timer and complete the below 36-minute workout. Progress from one exercise to the other, moving as fast as possible, with correct form and with as little rest as possible.

  • 1 minute: dumbbell thruster
  • 2 minutes: dumbbell shoulder press
  • 3 minutes: dumbbell bicep curl
  • 4 minutes: ABMAT sit-up (diamond sit-up)
  • 5 minutes: cardio machine
  • 6 minutes: air squat
  • 5 minutes: cardio machine
  • 4 minutes: ABMAT sit-up
  • 3 minutes: dumbbell bicep curl
  • 2 minutes: dumbbell shoulder press
  • 1 minute: dumbbell thruster

Keep reading for details on how to do each move.

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