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.

Day One

Dynamic Warmup: AMRAP in 6 Minutes

Chin Up Nuetral-1000

5 Pull-ups – Reccommended Equipment: Ultimate Chin-Up Attachment


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10 Walking Lunges


butterfly situps

15 Butterfly Situps


running

300 Meter Run


Workout Cycle: Perform 3-4 Sets

Goblet squat KB

Kettlebell Goblet Squat x 10 – Recommended Equipment: Quick-Lock Adjustable Kettlebell


Straight leg deadlift KB

Kettlebell Straight Leg Deadlift x 10 – Recommended Equipment: Quick-Lock Adjustable Kettlebell


Standing DB Military Press

Standing Dumbbell Military Press x 12 – Recommended Equipment: Quick-Lock Adjustable Dumbbells


Day Two

Dynamic Warmup: AMRAP in 6 Minutes

Box Jump

10 Box Jumps


Burpees

5 Burpees


Pushups

10 Pushups


Mountain Climbers

12 Mountain Climbers


Workout Cycle: Perform 3-4 Sets

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Dumbbell Bench Press x 10 – Recommended Equipment: Quick-Lock Adjustable Dumbbell


DB Bent Over Row

Dumbbell Bent-Over Row x 10 – Recommended Equipment: Quick-Lock Adjustable Dumbbell


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Kettlebell Swings x 12 – Recommended Equipment: Quick-Lock Adjustable Kettlebell


Day Three

Dynamic Warmup: AMRAP in 6 Minutes

Pushups

10 Pushups


V-Up

10 V-Ups


Plank

30 Second Plank


Good Morning

10 Bodyweight Good Morning Squats


Workout Cycle: Perform 3-4 Sets

DB Clean

Dumbbell Clean x 10 – Recommended Equipment: Quick-Lock Adjustable Dumbbell


Sumo Deadlift KB

Kettlebell Sumo Deadlift x 10 – Recommended Equipment: Quick-Lock Adjustable Kettlebell


Chin Up Nuetral-1000

Pull-ups x 10 – Recommended Equipment: Ultimate Chin-Up Attachment


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

Pull-Ups:

  1. Grasp a bar with an overhand grip and hang while engaging shoulders
  2. Pull your body up until your chin comes above the bar without swinging legs or using momentum to help yourself up
  3. Return to the starting position in a controlled manner

Dumbbell Lunges:

  1. Hold two dumbbells, and stand with feet shoulder width apart
  2. Step forward with one leg and lunge
  3. Continue this motion, alternating legs and walking forward

Butterfly Sit-ups:

  1. Lay on your back with the bottoms of your feet touching each other
  2. Bring your arms above your head
  3. Swing arms forward towards your feet and sit up
  4. Return to starting position and repeat

Kettlebell Goblet Squat:

  1. Grip a kettlebell with both hands and hold it below your chin against your chest
  2. With your feet slightly wider than shoulder-width apart and your toes pointed slightly outwards, squat
  3. Return to starting position and repeat

Kettlebell Straight Leg Deadlift:

  1. Stand over a kettlebell with your legs slightly wider than shoulder width apart
  2. Pick up the kettlebell, bending at your waist and keeping your legs relatively straight and you back neutral
  3. Return to starting position and repeat

Standing Dumbbell Military Press:

  1. Stand with feet shoulder width apart, holding a dumbbell in each hand
  2. Bring dumbbells up to each shoulder
  3. Press both dumbbells upwards, keeping your back straight
  4. Return to starting position and repeat

Box Jumps:

  1. Stand in front of a box
  2. Bend at the knees and waist into an athletic position, bringing your arms back behind your body
  3. Swing your arms forward and jump up onto the box
  4. Return to starting position and repeat

Push-Ups:

  1. 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
  2. Return to starting position and repeat

Mountain Climbers:

  1. Begin in a push-up starting position
  2. Bring one leg forward and bend your knee
  3. Extent that leg back to starting position while bringing your other leg up to your chest
  4. Repeat

Dumbbell Bench Press:

  1. Lay on your back on a bench and rack two dumbbells above you, perpendicular to your body
  2. Steadily bring the dumbbells down towards your chest, keeping your elbows slightly angled downwards towards your feet
  3. Press dumbbells back up to the starting position, keeping back rested on the bench

DB Bent Over Row:

  1. Pick up dumbbells in each hand using proper form
  2. Bend at the waist while slightly bending your knees until you feel a slight stretch in your hamstrings
  3. Make sure to keep your spine straight and your neck neutral
  4. Pull both dumbbells up to your sides creating a 90-degree angle at your elbow
  5. Extend your arms and return to the starting position

Kettlebell Swings:

  1. Stand with your feet shoulder-width apart with a kettlebell slightly in front of you
  2. Lift the kettlebell with both hands and let it swing between your legs
  3. Drive your hips forward to swing the kettlebell forward until it is level with your chest
  4. Repeat

V-Ups:

  1. Lie on your back with your arms extended above your head
  2. Lift your legs and arms simultaneously and touch them, clenching your core
  3. Return to starting position and repeat

Planks:

  1. Hold yourself in a push-up position with your body as flat as possible for the allotted amount of time

Good Morning Squats:

  1. Stand straight with feet shoulder-width apart
  2. Bend over at the waist, bringing your butt back to keep balance
  3. Return to starting position and repeat

Dumbbell Clean:

  1. Begin in a squatted position while grasping two dumbbells on the ground
  2. Jerk both weights up to your shoulders
  3. Stand up
  4. Squat and set both weights down
  5. Repeat

Kettlebell Sumo Deadlift:

  1. Stand in a wide stance with a kettlebell between your legs
  2. Squat down and pick up weight with both hands
  3. With weight under your chin and against your chest, perform deep a deep squat
  4. Repeat

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