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CrossFit: The Ironmaster Way
In recent years, CrossFit has become immensely popular as a way to improve overall physical condition. Typically, CrossFit calls for barbells, rings, and medicine balls as essential equipment. This is a guide that will detail how you can perfectly emulate a classic CrossFit workout with whatever Ironmaster equipment you have on hand. A typical CrossFit program consists of a three day on, one day off cycle. The workouts themselves usually include a dynamic warmup, often denoted with the acronym “AMRAP” meaning “As Many Reps As Possible” within the given time limit. These warmups are intended to be intense and to be done without breaks until the time expires. After the warmup, a relatively fast-paced workout follows with minimal break time between exercises. Aim to not rest between exercises in the workout stage and rest no longer than one minute between sets. CrossFit looks past the focus on strengthening particular muscle groups and instead aims to achieve an overall fitness that prepares the body for anything. In the world of CrossFit, intensity is of utmost importance. When working through this program, keep this in mind and do your best to upkeep a fast-paced and vigorous workout going in order to get the best results.
Dynamic Warmup: AMRAP in 6 Minutes
5 Pull-ups - Recommended Equipment: Ultimate Chin-Up Attachment
Workout Cycle: Perform 3-4 Sets
Kettlebell Goblet Squat x 10 - Recommended Equipment: Quick-Lock Adjustable Kettlebell
Kettlebell Straight Leg Deadlift x 10 - Recommended Equipment: Quick-Lock Adjustable Kettlebell
Standing Dumbbell Military Press x 12 - Recommended Equipment: Quick-Lock Adjustable Dumbbells
Dynamic Warmup: AMRAP in 6 Minutes
Workout Cycle: Perform 3-4 Sets
Dumbbell Bench Press x 10 - Recommended Equipment: Quick-Lock Adjustable Dumbbell
Dumbbell Bent-Over Row x 10 - Recommended Equipment: Quick-Lock Adjustable Dumbbell
Kettlebell Swings x 12 - Recommended Equipment: Quick-Lock Adjustable Kettlebell
Dynamic Warmup: AMRAP in 6 Minutes
Workout Cycle: Perform 3-4 Sets
Dumbbell Clean x 10 - Recommended Equipment: Quick-Lock Adjustable Dumbbell
Kettlebell Sumo Deadlift x 10 - Recommended Equipment: Quick-Lock Adjustable Kettlebell
Pull-ups x 10 - Recommended Equipment: If your goal is to maximize gains in certain muscle groups, this full body CrossFit workout can be supplemented by classic exercises after you finish the programming in this article. For example, don’t hesitate to bang out a few sets of curls if you feel like your arms aren’t getting the attention they need in this workout.
Written Exercise Descriptions
- Grasp a bar with an overhand grip and hang while engaging shoulders
- Pull your body up until your chin comes above the bar without swinging legs or using momentum to help yourself up
- Return to the starting position in a controlled manner
- Hold two dumbbells, and stand with feet shoulder width apart
- Step forward with one leg and lunge
- Continue this motion, alternating legs and walking forward
- Lay on your back with the bottoms of your feet touching each other
- Bring your arms above your head
- Swing arms forward towards your feet and sit up
- Return to starting position and repeat
- Grip a kettlebell with both hands and hold it below your chin against your chest
- With your feet slightly wider than shoulder-width apart and your toes pointed slightly outwards, squat
- Return to starting position and repeat
Kettlebell Straight Leg Deadlift:
- Stand over a kettlebell with your legs slightly wider than shoulder width apart
- Pick up the kettlebell, bending at your waist and keeping your legs relatively straight and you back neutral
- Return to starting position and repeat
Standing Dumbbell Military Press:
- Stand with feet shoulder width apart, holding a dumbbell in each hand
- Bring dumbbells up to each shoulder
- Press both dumbbells upwards, keeping your back straight
- Return to starting position and repeat
- Stand in front of a box
- Bend at the knees and waist into an athletic position, bringing your arms back behind your body
- Swing your arms forward and jump up onto the box
- Return to starting position and repeat
- With your arms extended, hands on the ground, and feet on the ground with your back straight, bend arms until your chest is near the floor
- Return to starting position and repeat
- Begin in a push-up starting position
- Bring one leg forward and bend your knee
- Extent that leg back to starting position while bringing your other leg up to your chest
- Repeat
- Lay on your back on a bench and rack two dumbbells above you, perpendicular to your body
- Steadily bring the dumbbells down towards your chest, keeping your elbows slightly angled downwards towards your feet
- Press dumbbells back up to the starting position, keeping back rested on the bench
- Pick up dumbbells in each hand using proper form
- Bend at the waist while slightly bending your knees until you feel a slight stretch in your hamstrings
- Make sure to keep your spine straight and your neck neutral
- Pull both dumbbells up to your sides creating a 90-degree angle at your elbow
- Extend your arms and return to the starting position
- Stand with your feet shoulder-width apart with a kettlebell slightly in front of you
- Lift the kettlebell with both hands and let it swing between your legs
- Drive your hips forward to swing the kettlebell forward until it is level with your chest
- Repeat
- Lie on your back with your arms extended above your head
- Lift your legs and arms simultaneously and touch them, clenching your core
- Return to starting position and repeat
- Stand straight with feet shoulder-width apart
- Bend over at the waist, bringing your butt back to keep balance
- Return to starting position and repeat
- Begin in a squatted position while grasping two dumbbells on the ground
- Jerk both weights up to your shoulders
- Stand up
- Squat and set both weights down
- Repeat
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