CrossFit Workout Routine That Nearly Killed Me!
by Yuri in Train Like a Pro
I just got back in from the gym after testing out a new crossfit workout routine that I might be adding to Month 10 of Fitter U Fitness.
I’ve already included 4 such workouts in the first 9 months of the program and boy are they tough. And our members are amazing for sticking to their guns and getting them done. Well done guys!
But back to today’s workout.
All I have to say is…
“Holy sh*&!”
This where by far one of the most intense and physically draining workouts I’ve done in a long time. But that’s a good thing.
Here’s what this crazy crossfit workout consisted of:
Warm-up: 5 minutes jogging, 2 minutes rowing, 3 minutes dynamic movements
Crossfit Workout – Part 1 (strength endurance):
1. Dumbbell Swings (could use kettlebell instead) x 10 reps
2. Push-ups x 10 reps
3. Deadlifts (80% of max) x 10 reps
* The goal is to repeat this sequence 8 times as fast as possible. So get out the stopwatch and clock your time. It took me just over 13 minutes to complete this.
Crossfit Workout – Part 2 (cardio crusher):
100 m rowing
5 burpies
200 m rowing
10 burpies
300 m rowing
15 burpies
400 m rowing
20 burpies
* I must say that finishing a workout with this type of ridiculous, masochistic nonsense was very very challenging. As I write this, my legs are still trembling! This cardio interval component took me about 7 minutes to complete.
But that’s what these workouts are all about. Pushing yourself physically and mentally to the limits.
The tough part about the cardio component in this routine is that rowing is a damn exhausting exercise. It recruits every single muscle in your body and if you really give all you can, you don’t have much left for the burpies.
But you find a way to get it done.
So if you’re sick in the head and want to punish yourself for whatever reason, then give this crossfit routine a shot. If you’re still alive afterwards, leave me comment to let me know how it went.
8 Responses to “CrossFit Workout Routine That Nearly Killed Me!”
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ABOUT YURI
tra
06. Feb, 2010
i wanted to do the strength conditioning, but the meatheads were all over all the squat racks at my gym- i did your cardio mashup—- HARD!!! UGH!
yuri
07. Feb, 2010
Don’t you just love when that happens. Anyways, well done on the cardio side.
tray
07. Feb, 2010
yeah, i think i did it in 10:05 minutes. fun times. it’s annoying at my gym because you can’t do burpees next to the row machine- too crowded, so it was a burpee show in front of the ellipticals. i’ll try the deadlift one later- do you do two handed dumbbell swings or one handed and switch?
yuri
07. Feb, 2010
For this particular workout I used 2 handed swings. But you can alternating if you want.
Sunil Mepani
12. Feb, 2010
Hi Yuri
Had a difficult week diet wise & also was’nt well so missed a workout and felt I really needed a really tough workout and saw this workout and thought I’d give it go.
It was extremely tough and probably the hardest workout I have ever done from you without a doubt. It took me a lot longer to complete but did finish it in around 35 mins – room for improvement. Hope you put more of these workouts cos they are great.
Regards
Sunil
yuri
13. Feb, 2010
Hey Sunil,
Glad you enjoyed the workout. I’ll be adding more of these kinds of “intense” workouts into Fitter U Fitness – around Month 9 and beyond.
Eric
04. Apr, 2011
What kind of weight did you go with on the DB swings? Heavy or light? Im going to give it a shot this week and was a little curious about it.
Eric
yuri
06. Apr, 2011
I tend to go heavier – around 28kg.