There are 6 types of most popular CrossFit workouts. With them you can break up the monotony of body-part splits and be a more rounded athlete.
1. EMOM
Means “every minute on the minute”. Start a running clock and do a set number of reps at regular intervals, typically (but not necessarily, despite the name) at the start of each minute. The EMOM workout does well for your powers of recovery.
Workout: Three clean and jerks every minute for 10 minutes.
2. Ladder
One or more movements, increasing or decreasing the workload over time.
Workout: 1-10 reps of goblet squats superset with 10-1 reps of pull-ups.
3. RFT
Stands for “Rounds for time”. Completing a given number of rounds of a circuit as fast as possible. The short rest periods help develop long-lasting muscle endurance.
Workout: Eight rounds of 15 kettlebell swings, 10 kettlebell clean and presses and 5 kettlebell snatches.
Show us your first strict(ish) muscle-up.
“My first strict #muscleup.”
—Ole Even Røsand, CrossFit Kristiansund pic.twitter.com/O03rq2BS8G
— CrossFit (@CrossFit) March 1, 2019
4. Chipper
A one-round series of exercises, usually with high reps, to be completed in the fastest time possible. A high-volume, muscle-building grind.
Workout: 100 press-ups, 75 bodyweight squats, 50 burpees, 25 pull-ups.
5. AMRAP
“As many rounds as possible”. Complete a given exercise combination as many times as you can within a given time. It’s a battle of mind over searing muscle.
Workout: 12 minutes of eight front squats and eight push presses.
6. Tabata
Do eight rounds of high-intensity intervals, alternating 20 seconds effort with 10 seconds rest. A fat-eviscerating finisher.
Workout: 8x Tabata rows for max distance.
Source: coachmag.co.uk
