Welcome to the simple and effective 40min CrossFit Workout.
This training session consists of four exercises combining dumbbell and bodyweight exercises.
The format is quite interesting because the workout consists of 5 rounds and in each round, you will add 10 reps to each of the exercises.
What else can you expect from this training session?
- The whole duration including a warm-up and cool-down is around 55 minutes.
- Each of the exercises will target your whole body.
- Next to your body, it will also be quite a challenge mentally with the increasing reps.
Let’s get to the workout.
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Simple & Effective 40min CrossFit Workout
10 Double Dumbbell Clean & Jerk
– then –
20 Double Dumbbell Clean & Jerk
– then –
30 Double Dumbbell Clean & Jerk
– then –
40 Double Dumbbell Clean & Jerk
– then –
50 Double Dumbbell Clean & Jerk
(click on the links for movement demonstration)
How to approach it?
Before you start, remind yourself that this workout will be one that is in the 35 to 45min range.
The first few rounds will go by rather quickly so don’t make the mistake to start off with a very high pace.
My suggestion: use the same pace you would use if you had to start the workout with 50 reps for each exercise.
You can definitely go unbroken on each of the sets, especially if you are well conditioned, but I think starting with 40 reps for each exercise, you should start to consider breaking things up into multiple sets.
An example would be 20/20 reps, 20/10/10 reps, or even 15/10/10/5 reps.
Whatever rep scheme is working best for it. Don’t be afraid to switch things up during the workout if you feel that your original strategy is not working out.
How to scale it?
Before trying to scale down the movement, always try to work with a reduced number of reps first.
You can start with 10 reps and go up by 5 reps each round.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Double Dumbbell Clean & Jerk: an option is to break the movement apart into a clean and press after doing a little break in between
- Push-Up: if you struggle with regular push-up, go ahead and try knee push-ups
- V-Up: you could opt for scissors or regular sit-ups
- Burpee: If regular burpees are too much for you, you can opt for the “no push-up” burpee.
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover:
If you enjoyed this Simple and Effective 40min CrossFit Workout, you should definitely give the following a read and bookmark them for later: