Rich Froning CrossFit Workout | WOD
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- Опубликовано: 24 июл 2024
- 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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Adding in Crossfit movements to my bodybuilding split has made me more conditioned, cardio fitness through the roof. I can lift heavier all round and for more reps. I'm also leaner and got more gains after increasing my calories than before and my workouts are way more fun and interesting.
parnabyjgnp and now you have rabdo and 3 slipped discs.....congrats
yusuke urameshi Yes you fucking moron, because him and everyone else who does Crossfit gets rhabdo. Please, DIAF.
+yusuke urameshi hahahahahahah nice
+yusuke urameshi Rhabdo is not a crossfit issue, people have been doing circuit training for ages, it is an issue of poor health.
Started doing cross fit movements about two months ago and it has been a great addition to my workouts. Don't know about the biomechanics but they work.
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.
Yeah sure, any physical activity can lead to injury if done incorrectly. No argument. There are some that put you at higher risk of injury, however, and crossfit is a big one.
While crossfit fail videos and extremely stupid things that occur in some crossfit boxes are mainly troll material, the fact remains that the movements in crossfit are very complex and fast-paced. Doing complex or heavy lifts in high numbers while fatigued is a recipe for injury. Ask any strength coach for a respectable athletic program, and they'll agree.
All that being said, crossfit can be an excellent workout. It can get you in shape and can be very motivating for those who would usually be discouraged from joining a regular gym. Like most things, it's about what works best for the individual. If you're arguing from an unbiased muscle-building, fitness, and injury perspective, crossfit loses every time in my opinion.
***** Crossfit isn't stupid, the people who do crossfit and the people training in crossfit are retarded!!!
+q399 really? Not locking your elbows on a press? Why don't you go ahead and ask every Olympic weightlifter ever how their elbows feel, since it's REQUIRED to lock out the arms for a complete lift. There are more ways to get fit than bodybuilding. That's like saying "I've been running for 20 years and I cringe whenever I see someone squat below parallel."
+Eric Heale Olympic weightlifting is a sport and athletes accept in a sport that they are putting wear and tear on their bodies and high possibility of injury depending on sport. Olympic weight lifters do not do high reps, esp complex movements and high reps, esp while they are fatigued lol. Olympic Weightlifting is not called Olympic FITlifting and being marketed as a fitness program to non athletes.
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/
Shane Cavanaugh oh shut up. The biceps are one of the most used muscles on a day to day basis
Alright just know that CrossFit can and will kill you, on top of that it doesn’t take form into consideration so of course you can life more, because u aren’t isolating and truly exercising ur muscles. On top of that just because u aren’t to the actual movement irl doesn’t mean it can’t apply irl. You work out the muscles meaning the get stronger so then even doing things irl, such as helping someone move u will have more muscle to be Abel to life heavier this applies even if u aren’t doing the movement of moving a fridge in the gym.
I LOVE crossfit! And I'm proud to say I'm a crossfitter! 😍 can't wait to achieve my goals though I got a lot to work on :)
Dang Rich puts out some of the most well explained and awesome info I've ever watched. I think it's because he not only teaches it but he lives it and performs them every day... that's what makes him better and different from all other Coach/Athletes
put the argument to rest. crossfit = actually in shape. bodybuilding = looking like youre in shape
herewego 6789 Bodybuilding -look good crossfit- get injured
Crossfit = have a good shape if you're not stupid and get injured if you are
Bodybuilding = look good and have a good health if you're not stupid and get some problems with diet and other stuff
So the two aren't very different, it's just about your goals
Crossfit=workout for gays
Ali's Archive condom? I don’t get it.
anishdynamo ufc fighters conditioning is crossfit if you think they are gay say something to them
Im gonna do butterfly pull-ups on an assisted pull-up machine
Baard Kolltveit savage
@@AW-xv7dq SHUT UP
This guy may be the fittest man in the world. He is in perfect shape. I'm impressed.
Sounds like you want the D....
+Adriano Melai he raly is the current fittest man in the world
The guy demonstrating the moves in the beginning has ridiculously good form, just that alone is something to aspire too.
thank You both!
Awesome tips
Medical Doctors are like Power Lifters. Chiropractors are like CrossFitter's.
How so? It makes more sense the other way round, as medical doctors are not specialised but have general knowledge in all health areas - just like how crossfit involves many areas of fitness and isn't focused on any particular one. Powerlifting, like chiropractic work, is specialised.
ItsNotShake
and after you've wasted your time with the voodoo chiropractor you can go to a proper physio
Im a physician and I approve your message.
My god, that's the kind of workout I would only try if I'm next to an expert 😃
Great video
Rich is the man!
love how he makes those DU's look so damn easy.
ALWAYS KILLING IT
Awesome. Thanks for posting...
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.
I wаs соmрlеtеlу shосkеd bу hоw drаааmаtiс thее rеsults wеrе аftеr just onе wееek. Му еnеrgу lеееvеls wеrе nоtiсееаblу highеr аnd I fеlt likе аn аbsоlutе bеаst in thе gуm.. => twitter.com/0b95104f6e261e609/status/742668391975096320 Riсh Frооning CrоssFit Wоrkоut WОD
rmcdaniel423 swings pull are not pull ups
rmcdaniel423 Hahahaha this guy
Amazing vid the fittest man on earth teaching fitness
Those pull ups, beautiful! Amazing! Impressive! Tremendous!
Loved the workout. . Rich froning is a beast
Superb sir..
good advice.
Good workout...I recently just did a CrossFit workout. I will try some of these workouts.
Well before you starting commenting negatively about his pullups, check him out doing heavy Fran. 45 strict pullups with a 45lb dumbbell between his feet. So many crossfit haters. Power and strength are only two components of physical fitness. Ask Will Johnson the fullback for Pittsburgh Steelers how crossfit has put money in his pocket that he would have not seen.
Froning is a beast for sure. Obviously he would be one in whatever sport he chose, he just excels at Crossfit workouts and competitions. Good video nice little WOD too. Still have trouble with the double unders myself good tips!
@RichFroning Very informative. Thank you for making it easy to understand. God bless you and your crew. :)
NICE!
Actually tried this workout and it was a good one.
thanks for the vid
lol thanks for the laugh, you just made my day
Rich Froning, Teaching you the proper way to do improper movements/workouts.
He is the crossfit master! You're big Rich!!!!
GO RICH GO!!
when did pull ups get so complicated?
if i throw the barbell down like that they will kick me out of the gym. unless im dying and i have to drop it haha
reason for bumper plates brah brah
Ok thanks man do you know where I can get some of the workouts
Merci pour le cour coach.
body builders laugh about crossfit pull ups but all I see are half reps at the gym not fully locked out at the bottom chin not over the bar
Shhhh, Don't make em feel bad :D
Still better than not using the lats
Benjamin X at least they don’t look like fishes out of the water 😂
Никита Князев Dont be so brainless! Seriously! Try that movement and tell me if your lats aint sore the next day! If you do it right, your LATS will be fucked. If you do it wrong, get ready for an injury!
That's cause you want to keep tension on the muscle, to work it more. Lock out and the tension is gone. What's the reason for this?
good workout, short and powerfull :)
Quoted for truth, brother. The local Crossfit affiliate I go to is blessed with some great coaches who really take time to teach and educate about form, intensity, exercise variations so workouts are scaled appropriately, etc.
Well played, sir. Well played.
Rich froning is a bad ass. Period
i will definitely try this one but instead of double unders I was thinking to punch boxing bag for 20-30 sec cause I'm not good with a rope
He has so many sponsors.. Good for him!
To ALL who just merely are typing shit because they are sitting within the safety confines of their homes. You vs Froning on a workout that you prescribe.
+Shane Gillins Pull ups
+oHerroPrease 😂😂
+Shane Gillins 515 lb axle bar deadlift for reps,one arm overheard circus dumbell for reps @ 180 lbs,250 lb log press for reps,400 lb fingals finger then 700 lb tire till it crosses line 40 yard out for shortest time,240 lb for hand farmers walk for shortest time, All head to head,with a 30 minute break in between... this is not that hard,most competitive middleweight or higher strongmen would beat him clean sweep,including ammies.Crossfit doesn't build strength,It's a good training discipline for someone who want's general fitness and to be well rounded,but stop thinking cross fitters are strong, My problem is with the people not the program.
+Shane Gillins HIIT workout. Super slow (negatives of a 5 count) 5 exercises. no rest in between exercises. Smith Squats to 20 is the number on all or absolute failure ( strict form), right into negatives single arm shoulder press to absolute failure, right into negatives leg press to absolute failure failure, negative chins to absolute failure, dips absolute failure. 15 minutes is the goal. 12 was my best.
+Shane Gillins Me v froning best of 5 sets of tennis followed by a 30 minute wank
Jack of all trades, master of crossfit.
Rich is a beast !!
If you do crossfit and bodybuilding with a high calorie diet would that pack on mass?
Well Played
hi what did u push press there rich?
Everyone that's debating the validity of kipping pull ups listen up: CF incorporates several types of PUs. Kipping, strict, L, etc. This workout called for kipping, but others may call for strict, or strict-L pulls. Rich is one of the best all-around crossfitters in the game, an elite athlete, and if you watch his other videos he talks about the "time and place" for different variations of movements and how he incorporates accessory, circuit and traditional weight training into his programming.
I agree i think it is a great sport for overall fitness. It gives all aspects that a person would want. That is the reason why some people hate it though. They believe that the conventional strength builders are the only way to do it.
any recommendation for a workout after doing this one? Is it ok to hit the weights straight after this workout or before
guys can somebody tell me what could i do instead of pullups in this particular programme? i have a little isolated room with a smaller bar than on this video but still can manage the weights to proper amount and i have a jump rope but what would you place instead of pullups if u dont have a pull up bar like that?
do some real pullups. not those stuppid kipping pull ups where the momentum does most the work for you. for those you can use a narrow bar. learn the many different grips to the pull up. there are atleast a dozen different ways to do a pull up.
Rich you da man!
awesome vid! whats the song in the beggining!
where can i buy this rope pls ?? i have pvc is suck :(
Weight size on the barbell 25lb or 45lb plates?
Good question. Just a way to do pullups faster to keep you moving through the workout. Not really a strength movement. It would be best to have your strict pullups pretty solid before moving on to the kip. Don't think of it as replacing the strict pullup, just a different movement altogether.
whats the name of the shoes that fronning is wearing...?
Good job keeping your shirt on!
No issues with the kip or butterfly kip for shoulders if you are doing them properly. The key is to get strict PU down before even attempting to do a kip or butterfly. The kip allows more muscles to be used to allow for faster more efficient PU's. Allowing you to move faster through the workout.There are a few factors that come in to play, i.e. grip, elbow position, active shoulders, internal/external rotation etc. Search Carl Paoli and/or Kelly Starret kipping pull up.
Amen brother
that guy can freaken pull up impressed
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.
Also, what's funny is that he mentions in the video that he used to be strictly a bodybuilder.
Hear Hear! ^-^
@ then he discovers crossfit
the fact that you have to ask that question just reinforces my point
What Wight is he using for STO?
Pull up hangs, shrugs on the bar and just performing one pull up a rep for about an hour helped develop butterfly pull-ups.
glad to see bodybuilding,com did a video on this guy. by and large, it seems like bodybuilding communities rip on crossfit, so its good to see an online giant giving froning some attention.
in my opinion, people who criticise all crossfit don't understand it. these guys excel in basically all forms of conditioning: cardio, strength etc. of course theyre not as big as bodybuilders or as strong as weightlifters; that's not their goal. they're striving for something much more well-rounded.
Respect.....
Can't do that pull ups!! Can u suggest something else?!
what are the best cross fit shoes?
very interesting kip
thanks for getting us clever ...
*Nice video*
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i'll like to see were you got your facts, i had back problems then i did crossfit... problems gone, thank you.
is the main focus for their pull ups to dislocate your shoulders ?
I'm tired of everyone hating on everyone. Crossfit is fantastic, it constantly asks more of you and demands that you give it. Bodybuilding is an artistic sculpting of the human form and requires tremendous dedication. Do what makes you happy. Play backgammon if that's what you're into. Something different speaks to everyone, and we should all try to listen to each other. Everyone is right in some way so long as they took the time to truly understand what they do.
When he says you don't want to extend the shoulders too much and the dude is in shoulder flexion. Lol
How much weight he uses for the shoulderpress?
I did CrossFit religiously for about a year and a half. I definitely gained endurance but didn’t get stronger. What people don’t realize is that the elite CrossFit athletes don’t only just do the WODs. They workout several times a day, but each workout is different. One will be pure endurance and the other will usually be pure powerlifting and olympic lifting. The CrossFit WODs, while they will get you in shape if done consistently, will not make you stronger. If you have time during your day to do a CrossFit wod and THEN a pure strength workout, I’d say go for it. But if you don’t have the time like I don’t, CrossFit isn’t worth it. Powerlifting coupled with HIIT training is relatively quick and will lead to better conditioning, strength, and overall physical appearance. Still tho, much respect to the elite level CrossFit athletes.
I get how the kipping and jumping help you engage more musclegroups hence burning more calories. But as an efficiant way of building muscle, I would say crossfit isn´t a good way. When building muscle you want that resistance.
Morgan Freeman umm...when did they ever state that buy doing that it's more efficient for building muscle? You know why crossfitters have muscle? Because they also train like bodybuilders when they WANT to build muscle and get bigger stronger.
Lyonard Maduro I never claimed that they did.
***** but with the volume of bodybuilding training. You don't build muscle like that from doing powerlifts and olympics. Those are to build strength. You build muscle like that in great volume, by training like a bodybuilder
+Liara T'Soni Why does Froning look muscular then?
Everyone "bodybuilded" at some point in time lol
how heavy is the shoulder press ?
Some of you people need to educate yourself 1 and 2, look into this man Rich Froning. Once you do, come back and question if he can do "strict pull-ups" . The man is an absolute beast and the quintessential role model. RESPECT.
Rich is the master of wimpery!!!!!
Crossfit is great for infantry soldiers. I got in great shape doing fight gone bad. Being able to carry your buddy out of the kill zone is more important than having a big upper body.
Badass ^^^
How good is crossfit for hypertrophy?
Every RUclips 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.
Infinite Elgintensity
Enlighten us O'wise crossfitter.
I just started crossfit and I love it it's too me spiritual and exciting very challenging journey and you have to have that drive and determination to do it and I believe you can do it
anyone know the song? the one during the workout
I've done conventional lifting for years with great results, and switched to crossfit 6 months ago out of boredom. It's rejuvenated my workouts and I may never go back to lifitng. To each their own, I'll never slam a guy moving big weight in a gym cause they're doing what they want and taking care of their health and that's ALL THAT MATTERS!
How much weight did Rich have on the STO ?
I agree a lot of people have bad form, but the key is to join a crossfit gym that is an actual affiliate with a beginners program that teaches good form. I lifted for years the way my coaches always taught me just to learn after a month at my affiliate that I did most lifts incorrectly.
What the name of the song that's at the 2:00 min mark
How many sets should this workout be accompanied by?
Is crossfit bad for your bones and joints and can you use it for football
How many times would you perform the work out in a session. One round doesn't seem like it would be enough for a good workout.