For more on CrossFit and Rich Froning go to: http://bbcom.me/11QBoc1
Doing CrossFit with Rich Froning is like playing hoops with LeBron or golf with Tiger. Let’s see if you can hang! This makes a great CrossFit workout of the day – wod
I’ve never competed as a bodybuilder, but I trained like a bodybuilder for many years. I started doing CrossFit as a supplement to my regular training. Then, I fell in love with it and I haven’t looked back! You don’t have to be a CrossFit competitor to do CrossFit-style workouts. If you’re a bodybuilder, physique athlete, or even someone new to fitness, you can use a CrossFit workout as your cardio day, or you can add the movements to your normal routine for a new challenge.
If you want to add a CrossFit workout to your program, try this one. It’s a quick, fast burner that will improve your cardiovascular fitness, muscular endurance, work capacity, and more. This workout will also help your grip and coordination. You might even learn some new movements!
his workout is designed for anyone. It’s a CrossFit-inspired metabolic-conditioning circuit. There’s a push, a pull, and a cardio element. As soon as your push gets uncomfortable, move to the pull. When the pull becomes an issue, move to the jump rope. Jumping rope will make you tired and challenge your forearms just enough to make the other two movements a bit harder.
The workout isn’t fancy: You don’t need much equipment, and you can do it in less than 10 minutes.
This workout is done for time. Complete all the work as quickly and efficiently as possible. There are no programmed rest periods; the only breaks you get are during transitions from movement to movement.
You’ll begin with shoulder to overhead (STO). After you complete 15 reps, you’ll go directly to pull-ups (PU) and do 15 reps. After you’re done with pull-ups, you’ll do 30 double-unders (DU).When you’re done with the DUs, return to STO and do 12 reps. Then you’ll do 12 reps of PUs and another 30 reps of DUs. You’ll keep repeating that pattern. The STO and PUs will go down by three reps each set, while the double-unders remain constant at 30 reps.
Shoulder to Overhead
The point of this movement is to get the barbell from your shoulders to over your head. Your arms must be completely locked out and the bar must end up over the center of your body. There are three ways to do STO, which I’ll go over below.
Pull-Up
A pull-up rep counts when your chin is above the bar. There are multiple ways to do pull-ups for a CrossFit workout.
Double-Under
A lot of people are going to hate these. Yes, they’re difficult. The rope goes under you twice in a single jump. The trick is to keep your hands slightly in front of you and close together. The wider your hands are and the farther they are away from your body, the shorter the rope is. That’s when you start smacking yourself in the shins. It might take some work to get the timing right.
CrossFit Workout ♥
Bodybuilding is for pussies
Rich Froning! The worlds least charming man
Rich is a beast !!
Better shape how do you know how we all look that’s the stupidest comment
ever quit blowing him you fag
songs?
Every legit strength & conditioning program at every college football
program has incorporated Crossfit movements. The days of isolation
movements is over. There is nothing more useless to building a functional
body than isolation movements. Old school body building is over. If people
get injured, it’s because they weren’t doing the movements right, or were
doing them too heavy before they were ready. The workout is ideal.
Crossfit, keeping sports related injury doctors in business for the past
10yrs!
I’d rather take longer and do strict pull ups than those ridiculous kipping
pull ups
I do not believe it is healthy to incorporat momentum to accomplish the
lift.
put the argument to rest. crossfit = actually in shape. bodybuilding =
looking like youre in shape
where can i buy this rope pls ?? i have pvc is suck :(
Is there a video on YouTube where people aren’t arguing about nothing.
Geez. smdh.
“The correct way to do an incorrect pull-up.”
why are you all hating and saying “thats not a pull up”???? do your
research before you start commenting. i used to do the body building
training style and it bored me to death so i have taken up crossfit…..
What Rich is doing here is a KIPPING pull up… a variation of the strict
pull up to maximise efficiency and allow you to do multiple reps quicker.
In crossfit you still practice the strict pull up and with added weight
too. Ive seen videos of rich doing strict pull ups with two 45lb plates for
reps. Can you bodybuilders do that and still have the endurance to multiple
WoD’s? I highly doubt it! Crossfit is functional and for all round fitness,
bodybuilding is just for show and to look good. (p.s internally rotating
our shoulders whilst kipping prevents dislocating so get your facts right
keyboard warriors)
i got tired myself just sitting here watching him.
I like to push jerks too.
Good old rusty weights still rock!
“shoulder-to-overhead” = military press
“Pull ups” You mean kipping like a monkey and not doing an actual Pull-up.
Rich Froning, Teaching you the proper way to do improper
movements/workouts.
i enjoy crossfit bc it gets you to do new things w your body but hate the
stopwatch aspect of it. any time you race the clock you are going to cut
corners and in this case use poor form. i know bc i did and resulted in a
subluxation of l4 l5. do the movements eff that stop watch tho!!!!!
if i throw the barbell down like that they will kick me out of the gym.
unless im dying and i have to drop it haha
So many butt hurt body builders in the comments
I coach gymnastics and kips are way harder than a regular pull up