Rich Froning CrossFit Workout | WOD

[@parnabyjgnp]

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.

[@Kstunnnaman23]

parnabyjgnp and now you have rabdo and 3 slipped discs.....congrats

[@PaulErly]

yusuke urameshi Yes you fucking moron, because him and everyone else who does Crossfit gets rhabdo. Please, DIAF.

[@bobbyflay8470]

+yusuke urameshi hahahahahahah nice

[@dimitri992]

+yusuke urameshi Rhabdo is not a crossfit issue, people have been doing circuit training for ages, it is an issue of poor health.

[@IkePhillipRuffin]

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.

[@Wmoore1986]

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.

[@Blogofanclub]

***** Crossfit isn't stupid, the people who do crossfit and the people training in crossfit are retarded!!!

[@DisDatK9]

+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."

[@stxpali91]

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 :)

[@shanecavanaugh9934]

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/

[@toomuch9762]

Shane Cavanaugh oh shut up. The biceps are one of the most used muscles on a day to day basis

[@superjakeyo7559]

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.

[@herewego-pt8lf]

put the argument to rest. crossfit = actually in shape. bodybuilding = looking like youre in shape

[@mustang8206]

herewego 6789 Bodybuilding -look good crossfit- get injured

[@ben2000d]

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

[@anishdynamo]

Crossfit=workout for gays

[@bim1537]

Ali's Archive condom? I don’t get it.

[@presiyanrashkov2642]

anishdynamo ufc fighters conditioning is crossfit if you think they are gay say something to them

[@IanEstabrook]

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.

[@burpeetalk]

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

[@wichman613]

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.

[@rxkingd]

Rich Froning, Teaching you the proper way to do improper movements/workouts.

[@adrianomelai]

This guy may be the fittest man in the world. He is in perfect shape. I'm impressed.

[@bobbyflay8470]

Sounds like you want the D....

[@robertthorgudmarsson4898]

+Adriano Melai he raly is the current fittest man in the world

[@nibba7438]

Im gonna do butterfly pull-ups on an assisted pull-up machine

[@full-timepog6844]

Baard Kolltveit savage

[@shraddhavaidya9941]

@@AW-xv7dq SHUT UP

[@dejuanroberts8883]

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.

[@cmac2191]

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.

[@bloodiaper]

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.

[@Brady2Welker1]

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.

[@benjaminx7822]

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

[@samreach2679]

Shhhh, Don't make em feel bad :D

[@НикитаКнязев-к6р]

Still better than not using the lats

[@yangyang1516]

Benjamin X at least they don’t look like fishes out of the water 😂

[@samreach2679]

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!

[@malanftw9433]

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?

[@Chuckolson5]

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!

[@rodneyharris1879]

The guy demonstrating the moves in the beginning has ridiculously good form, just that alone is something to aspire too.

[@BarBeastzz]

Jack of all trades, master of crossfit.

[@21thetruth1]

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!

[@MrTwinkieC]

Rich froning is a bad ass. Period

[@rmcdaniel423]

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.

[@aparnaanniegomes7492]

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

[@littlegianthesatan5093]

rmcdaniel423 swings pull are not pull ups

[@revelution3658]

rmcdaniel423 Hahahaha this guy

[@3or4milecrew]

the fact that you have to ask that question just reinforces my point

[@JohnCenaREPRESENT]

Amazing vid the fittest man on earth teaching fitness

[@phopkins06]

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.

[@WorkoutHero]

Rich is a beast !!

[@trentedwards5005]

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.

[@ZNI492]

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.

[@Mr-R.R.]

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.

[@ZNI492]

Lyonard Maduro I never claimed that they did.

[@Mr-R.R.]

***** 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

[@socailxent]

+Liara T'Soni Why does Froning look muscular then?

[@socailxent]

Everyone "bodybuilded" at some point in time lol

[@larl1977]

He is the crossfit master! You're big Rich!!!!

[@Fatehearted]

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.

[@seheadhunter50]

He has so many sponsors.. Good for him!

[@dteds94]

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.

[@ariadnebellum4157]

Hear Hear! ^-^

[@wyattchacon7160]

@ then he discovers crossfit

[@twilki3]

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.

[@toadsagetaulbs]

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.

[@pushthat86]

Good workout...I recently just did a CrossFit workout. I will try some of these workouts.

[@Phatboy3206]

Rich is the man!

[@matt9437]

when did pull ups get so complicated?

[@parulverma703]

Loved the workout. . Rich froning is a beast

[@LordDirus007]

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.

[@IanEstabrook]

Bad form is the result of under-educating oneself and/or bad coaching. You see a lot of it in both Crossfit and bodybuilding. People who say Crossfit is all about bad form are ignorant - there is probably MORE of that in bodybuilding. Also, LOL at anyone who says they can compete physically with Rich. Dude is an absolute machine. I have seen him perform and it's absolutely incredible how hard he works and how strong he is. And I'm not exclusively a Crossfitter - I've competed in natty BB'ing.

[@KiaRose72]

love how he makes those DU's look so damn easy.

[@BrandonDeehan]

So I'm going to assume that you haven't done kipping/butterfly pull ups. When you do strict pull ups you are concentrating on multiple muscles in your upper body; however, when you add the kip/butterfly you add your core to assist in the upward momentum plus the coordination/timing

[@HeadBlasted]

kipping pull ups= time, functionality, use of your whole body to move, little strength more physics strict pull up = strength, volume You can't say crossfit is better that body building or viceversa, it depends on what you what, looking good, big muscle body building, mobility and functionality crossfit

[@Punkbass182]

Actually tried this workout and it was a good one.

[@umanafitlife]

ALWAYS KILLING IT

[@Rob749s]

Moving the same mass from A to B with less effort in less time is far more efficient and therefore more functional. You don't see strongmen lifting atlas stones with one arm to make it tougher, the aim is to get the job done and move on. The kipping pullup is NOT meant to replace the pullup in a strength routine, it is there to get some work done for conditioning (cardio). Froning (and most crossfitters) also do weighted strict pullups for training.

[@vilimikkola2545]

Well played, sir. Well played.

[@TheHilfur]

Everybody chill! Its more of a cardioprogram then a strengtprogram. Works great to build the endurance to have a more efective work out when you lift weights or even running. It has worked fine for me.

[@junevon1738]

thank You both!

[@serazzi09]

i'll like to see were you got your facts, i had back problems then i did crossfit... problems gone, thank you.

[@agadmag1989]

Those pull ups, beautiful! Amazing! Impressive! Tremendous!

[@socailxent]

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.

[@oherroprease207]

+Shane Gillins Pull ups

[@harrisonho5378]

+oHerroPrease 😂😂

[@Thorvali]

+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.

[@mwdanny]

+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.

[@louiscyphre7023]

+Shane Gillins Me v froning best of 5 sets of tennis followed by a 30 minute wank

[@cheninmartel]

mate good point, but beginners usually start with scaling... it seems kinda soft doing scaling but contributes to the foundation of the exercise. For instance a pullup is done with a band and you use different resistant bands and you scale down to a lighter band until you no longer need it.

[@brennand933]

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.

[@Kyre5049]

Pull up hangs, shrugs on the bar and just performing one pull up a rep for about an hour helped develop butterfly pull-ups.

[@venialsin804]

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

[@bharlan2002]

Everyone has their own goals and end game desires, the path you choose reach them is your own. Me personally not a big fan of crossfit, I like using some of the concepts but I have no real desire to do an entire crossfit routine.

[@NSSTalks]

Crossfit, keeping sports related injury doctors in business for the past 10yrs!

[@manintrees01]

No kidding. It's like a sport where the participants actually try to hurt themselves.

[@dylanpalmer3461]

why do you think its so dangerous?

[@NSSTalks]

Doing multiple compound exercises for high reps and for speed is not recommended. It causes you to fatigue and forget about proper form. Is there really a need to mention the crap gyms with bad coaching that doesn't even teach or care about proper technique. Those kipping pull ups are notoriously hard on your rotator cuffs regardless of form. Also, it's extremely common for crossfitters to over train Rhabdo is more common in crossfit than pretty much any other exercise regiment. This isn't just an opinion of mine. It's a statistic. Weight lifting used to be considered one of the safest activities one could participate in. Crossfit has pretty changed this by itself.

[@dylanpalmer3461]

Rhabdomyolysis is a rare condition in which muscle cells break down and release a substance into the blood that can lead to kidney failure. Most often, it's seen in people who have suffered major injuries or trauma. Rhabdomyolysis may also develop in response to certain medications, dietary supplements or drugs. In some cases, rhabdomyolysis may affect athletes such as weight lifters and marathon runners. This is from the mayo clinic website, not a procrossfit or anticrossfit site. It seems to disagree with your claims, it can be caused by working out but usually isnt and is seen in marathon and weightlifting.

[@NSSTalks]

Well, I thought you were just pro-crossfit maybe, but now, I know you are fucking stupid. I know exactly what rhabdo is. It's something that often happens from severe over training. Uncle Rhabdo isn't one of crossfit's mascots for no reason. It's more common in crossfit than most exercise outlets. The main problem is people that are very much non-athletic get drawn to crossfit, because it is the fad workout at the moment. They end up pushing themselves beyond what their bodies are currently capable of, and bam! injury. Some develop rhabdo, because they are performing wods everyday without recovery. Crossfit is a program that gives you a free t-shirt for puking during a workout. That's stupid. They seem to be proud of over training, and that's dangerous. Maybe you should do a bit more research on the topic than Mayoclinic. Search Mark Rippletoe's take on crossfit. You might learn something. Also, the crossfit white pages has some interesting info.

[@tuftoughunderfatigue5978]

Awesome tips

[@Crowncamo]

it wasn't a question mate it was sarcasm at the end there, coming from bodybuilding into crossfit was the best thing i have ever done, everyone should try crossfit regardless of there opinion! :)

[@AuthenticSelfGrowth]

If you do crossfit and bodybuilding with a high calorie diet would that pack on mass?

[@TheLongbeachguy]

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.

[@yorktowncrossfittraining5585]

Great video

[@Sam-sh2tn]

Love this guy. He's the fittest man on earth, yet so humble. And yeah, CrossFit DOES help increase strength and endurance.

[@jirihanzl4892]

I have one question. This 15 minutes should be one training unit? So for example when i go to the gym i do it for 15 minutes and thats all or do whole circuit twice? And how often do you do this excercise? I am bodybuilder and I would like to add this routine to my training but i dont know how. Thank you guys :)

[@MrShady2099]

GO RICH GO!!

[@shamikafullove8405]

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

[@vincentsy3655]

@RichFroning Very informative. Thank you for making it easy to understand. God bless you and your crew. :)

[@andrewwombacher7415]

have you ever been to a crossfit tournament? they have spotters making sure your form is proper. if its improper the rep doesnt count. form is EXTREMELY important in crossfit, especially in the competition level

[@patrickhockey615]

is the main focus for their pull ups to dislocate your shoulders ?

[@serazzi09]

it use the same muscles and a little less of strength because of the movements that help you to do a rep, this is essentially for making a lot of repetitions and very fast than a normal pull up, and also because you don´t use the same strength you don't too exhausted

[@shivpratap7544]

Can't do that pull ups!! Can u suggest something else?!

[@milosmikic8323]

Do I crossfit "just to dodge grenades"? No, but what he said is absolutely true. I'm in the Marine Corps and I crossfit because it fits perfectly into the kind of fitness I need to have. If you're a bad ass runner that's great but when someone throws gear on you then you're weighed down. If you're a hoss and can bench and squat a house that's great, until you have to hike 20 miles. That's why crossfit is beneficial to the military, it's a hybrid workout routine.

[@octaviorodrigues4963]

Merci pour le cour coach.

[@NOOBKILLER052]

Every KZbin 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.

[@Mestman1]

Infinite Elgintensity

[@bloodserpent1123]

Enlighten us O'wise crossfitter.

[@AuthenticSelfGrowth]

I think you misunderstood my question. I didn't ask 'how' to pack on mass. I asked 'if' this type of training would pack on mass with a high calorie diet??

[@KingsOfMMA]

Crossfit.com tag = RCBH Had to scale the workout but it looked something like this; 15-12-9-6-3 rep count Push press-45kg(99lbs) Neutral grip pull up 60 single unders after each set Time=00:10:56

[@vfxforge]

any recommendation for a workout after doing this one? Is it ok to hit the weights straight after this workout or before

[@pprafa09]

I am a beginner in the field of CrossFit and currently have an ongoing shoulder problems resulting in partial dislocations (subluxation) and because of this, I feel very left out when it comes to shoulder exercises. I dread power movements involving my shoulders because half the time my shoulders just give out, even maintaining active shoulders. I simply can't do these kinds of motions. I'm hesitant to get the surgery that MIGHT fix the problem but I can't afford the time out of work.

[@shyambansiwala]

Superb sir..

[@TheViralSweed]

awesome vid! whats the song in the beggining!

[@burak1337]

because it's succesful. if so many people hate it, then they must be doing something right :)

[@120jml]

Rich is the master of wimpery!!!!!

[@jotaxc]

It benefits everything... all the fitness arenas, it makes you rounded, complete: Increases strength, cardio vascular capacity, endurance, stamina, balance, coordination... it all can applied in all sort of sports and every day physical activities. Crossfit makes you fit! and your question is very dumb.

[@casbont]

Kipping is derived from gymnastics and it is safe as long as the shoulders are in proper position. I think cross fit is popular because it gives people a sense of community. It's fun and competitive to work out in groups.

[@jayebae5362]

Pull ups are not dumbed down, the are strict for a reason, you are only using the working muscles. Unlike the Kipping pull ups when you use momentum to get up.

[@chawboy32]

Ok thanks man do you know where I can get some of the workouts

[@TheDiamondSkye]

I think if you stick to bodybuilding and then hard core cardio (not just stupid running) then you're good. I switch between kickboxing for about 30 minutes (serious training or sparring depending on the people interested) or I free run for 30 minutes to an hour after my hour of lifting free weights, which I do mostly try to keep relatively accurate form for most of my dumbbell or barbell exercises and I incorporate pullups, dips, pushups and the like Into just the lifting weights.

[@MargaritavilleHockey]

Good job keeping your shirt on!

[@DavidSuarezDMAsports]

Awesome. Thanks for posting...

[@benjaminx7822]

How do you build muscle with this? I know that the point of crossfit is endurance but at leats in this workout he is doing explosive movements no time under tension

[@chris123chris82]

because these people (people that train crossfit) workout daily, they dont say oh my chests sore ill hit it again next week. Most people that do crossfit do lifts like deadlifts, bench, squat daily not weekly

[@tigerbend1964]

yeah, they don't workout hard during their workouts, they just do it often with bad form which doesn't really do anything

[@paulodias8991]

good advice.

[@chawboy32]

Is crossfit bad for your bones and joints and can you use it for football

[@investidorinja]

That's it? 7 minutes and I can go home? or is this something that I add to my training?

[@TriniCrew]

I am planning on joining a crossfit gym,so my friend and I went to a few free classes they offer,I would say 30-60 minutes a day and you will see results. It's bloody hard, I though I was in good shape ,oh how wrong I was, it's really hard.

[@ninjaskilledmyfather]

You start the clock and do 15 shoulder-to-overheard, 15 pullups, and 30 double unders. Then you do 12 shoulder, 15 pullups, and 30 double unders. Then 9 shoulder, 9 pullups, 30 double under, 6 shoulder, 6 pullups, 30 double, and 3 shoulder, 3 pullups, 30 double under. The goal is to do all of that work in 5 to 7 minutes. If it takes longer than that, lower the weight on the barbell and/or scale the pullups and double unders. I wouldn't just add this workout, I'd follow program at crossfit.com.

[@shmu_el]

If I do one of theese fancy pull-ups I'm gonna get kicked out of my gym...

[@yangyang1516]

Shmu'el 😭

[@Fook_Yu]

lol thanks for the laugh, you just made my day

[@ButterJibby]

His shorts and t-shirt.. Rich Froning is in Team Rocket 0_0

[@HectorTrujillo924]

Make it double..

[@caseyzupperwitz1254]

If I don't have a pull up bar, would I double up the double unders or double up the shoulder to overheads to compensate? Or would I just substitue the workout with something other?

[@burkmcrae]

Bent over rows with the same weight as the overheads

[@codymcbride3786]

You would double up the double downs but only if you first triple up the knots in your shoes after you single under-ed the double unders. Or you could not do Crossfit.

[@caseyzupperwitz1254]

Lol I like Cody's idea better. But thanks to you both :)

[@notimeforwrinkles9038]

I would like to see all of those who bad mouth this man in a competition, he has now become a 4 time world champion.