CrossFit Workout – Rich Froning –

For more on CrossFit and Rich Froning go to:
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.

A pull-up rep counts when your chin is above the bar. There are multiple ways to do pull-ups for a CrossFit workout.

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.
Video Rating: 4 / 5

25 thoughts on “CrossFit Workout – Rich Froning –

  1. Paused . . . to see how far down I would have to scroll in order to find
    some tool crying about pull ups. Answer = very first comment. Thanks
    internet. I can always count on your predictability.

  2. people who do cross fit have no gains apart from like the 3 people who do
    the events

  3. I don’t know if people are trolling, or if they’re serious with the
    comments they make. People blaming Crossift for injuries is like blaming
    cars for accidents. It’s all about the coaching and the student. If I don’t
    give you the proper demonstration of the exercise(s) and observe your
    bio-mechanics, and ensure that you are devoid of any posture issues, no
    altered reciprocal inhibition, then I am doing you a disservices, and I
    only leading you down the path to Snap City. This not only applies to
    crossfit, but ANY form of physical activity.

    This is in no way a statement to defend Crossfit, nor do I bash it. I’m for
    any physical activity that changes peoples lives in a positive way. You can
    get injured in any form of activity if it’s not done correctly. 

  4. Everyones overall goal is to look good and be healthy when it comes to
    exercise. Whether it be weight lifting crossfit etc. Who cares how you do
    it. If you are successful with bodybuilding great for you! Just because
    Froning and many others choose Crossfit as their lifestyle is their choice.
    No workout regime is better than the other. Its whatever works for YOU and
    whatever makes YOU happy in the process. Dont be a whiney bitch because you
    dont agree with his workouts. Matter of fact is he is an all around better
    athlete than any of you. Put up or shut up people if you have nothing nice
    to say keep it to yourself, an above all else have some respect for the
    guy. He has worked hard for all this and he is just trying to be helpful. 

  5. o engraçado é o kra fazendo d tudo pra n demonstrar cansasso. kra, vc está
    fazendo uns exercícios foda, FAÇA CARA DE QUEM ESTÁ CANSADO!!!

  6. Every YouTube comment I’ve ever seen about Cross Fit that was bashing it
    has been from someone who is so ignorant to what it actually is. I don’t
    think I’ve ever seen one that was actually and argument against it. None of
    you bashing the kip have probably ever actually looked into it or tried to
    learn more about it(CF). The ideology of bodybuilding and cross fit are
    different and you are all so close minded you can’t even understand it.

  7. lmao, why do people get so butt hurt over “kipping pull ups”?! theyre not
    meant to be regular pull ups… theyre two different exercises! they serve
    two different purposes. its apples to oranges. how dumb would it sound if
    you put the two beside each other and said, “that apple isnt a true orange,
    its fake!” well no shit its a fuckin apple… kipping pull ups arent
    regular pull ups for the same reason.. theyre two different things!

  8. Crossfit is all about functional movements. You’re doing movements that
    will contribute to everyday life. You’re going to have to lift things over
    your head or to your chest. You’re most likely going to have to jump (hence
    the double-unders). And don’t even get me started on pull-ups because
    obviously pull-ups with a kip work differently than strict. Strict is for
    strength whereas kipping is for speed and quantity. But how often are you
    going to do a calf raise or a curl in every day life? Other than for looks,
    what’s the point of doing those? I’m not saying that bodybuilding is wrong,
    it’s everyone’s personal preference. I’m just tired of everybody bashing
    Crossfit. It’s there personal preference for what Crossfitters do, and if
    you can bash Crossfit I’m sure there are plenty of things to bash in
    BodyBuilding as well. It’s one person’s preference on how they stay fit so
    don’t bash others on what they do/

  9. Why is this being called crossfit? what exactly did crossfit do to have the
    ability to brand such work outs as crossfit didn’t these exercises already
    exist prior to crossfit? isn’t crossfit just a brand?

  10. All the nay sayers with their bitchy comments are still contributing by
    viewing these videos. You’re here for a reason. Suck it easy motherfuckers.
    You can’t handle crossfit.

  11. i tried kipping its harder than normal pull ups to start off try them it
    feels weird if u dont use your full body for half your workouts 

  12. Its funny,the schoulderflexibility on that guy is natural,c’ant be teached
    or learned!For me this is impossible to do,so why start with crossfit
    then??He can put his head in front of his arms and in front of his

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