Rich Froning CrossFit Workout | WOD

If you want to add a CrossFit workout to your program, try this one from Rich Froning. It's a quick, fast burner that will improve your cardiovascular fitness, muscular endurance, work capacity,
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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!

This 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.

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Rates : 0
24 comments
  1. Adriano Melai / September 27, 2015

    This guy may be the fittest man in the world. He is in perfect shape. I’m
    impressed.

    • Bobby Flay / November 6, 2015

      Sounds like you want the D….

    • Unihorse_gaming / March 14, 2016

      +Adriano Melai he raly is the current fittest man in the world

  2. Thepeacemaker6342 / December 26, 2015

    ‘Pull ups’

  3. illuminati / February 3, 2016

    5:50 kill me plz i dont wanna live anymore

  4. Joe Anderson / February 4, 2016

    crossfit … hard gainers worst friend

  5. Liad Yahav / March 19, 2016

    you guys are crying and saying this pull ups isnt a real pull up.
    record your self doing 5 of these pull ups i want to see if you can do it.

  6. Ian McGee / April 2, 2016

    I like crossfit workouts but I just cant get on board with those wack pull
    ups. I feel like an idiot doing those, and I feel like im cheating myself..

    • Nathaniel wowchuk / April 20, 2016

      you might be doing them a bit wrong, when you kip proper it burns your
      chest, lats, tris, and bis a ton

    • Crispy C / August 1, 2016

      …..its not the pull ups, like the exercise if you were trying to
      bodybuild.. in crossfit its the type of pull ups youd do trying to do
      gymnastics. i dont know how to explain. Bodybuilding pull ups and crossfit
      pull ups arent the same and arent meant to be..

  7. Daniel Balzano / April 13, 2016

    “dumbed down version” you mean correct?

  8. sumthin5 / April 26, 2016

    manlet gains

  9. rambo Rodriguez / April 29, 2016

    when some one says I can’t stand the way crossfit does pull ups. come to
    find out they can’t even do one normal pull up. lol

  10. rambo Rodriguez / April 29, 2016

    when some one says I can’t stand the way crossfit does pull ups. come to
    find out they can’t even do one normal pull up. lol

    • CL R / May 1, 2016

      +rambo Rodriguez #truth There is always some aspect of a workout that
      exposes a weakness somewhere and pushes you. Take each workout for what it
      is and push yourself. Tired of this world of whiners, just shut up and do,
      put in work and get results. If it ain’t the results you want, stop being
      insane and change it up. #realprogress

    • Paul Patriot / July 15, 2016

      i can do 27 pull ups with strict form and no rest, the pullups crossfitters
      do are fucking dumb.

  11. Aaron Christianson / June 1, 2016

    editing twitchiness killing eye focus

  12. Benjamin X / June 15, 2016

    How do you build muscle with this? I know that the point of crossfit is
    endurance but at leats in this workout he is doing explosive movements no
    time under tension

    • Crispy C / August 1, 2016

      because these people (people that train crossfit) workout daily, they dont
      say oh my chests sore ill hit it again next week. Most people that do
      crossfit do lifts like deadlifts, bench, squat daily not weekly

  13. Dyxo / July 8, 2016

    Calum dosen’t approve

  14. ally / July 18, 2016

    who is the other guy in white T’s?

  15. Sopheakdara HOUNG / July 31, 2016

    That Ben guy is so expression-less he’s like a robot

  16. Crispy C / August 1, 2016

    Its the gymnastics type of pullups… not pullups like bodybuilding…

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