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WE SH IP TO ALGERI A VIE W D E TAILS

Build Your Own Cross Training Daily

Workouts

Here is a fun way to come up with your daily cross training

workouts. This random generation system has the potential to
create up to 100,000 unique workout variations.

Workout Summary

Main Goal Lose Fat

Workout Type Full Body

Training Level Beginner

Program Duration 12 weeks

Days Per Week 3

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Kettle Bells

Target Gender Male & Female

Recommended Supplements
 Protein Powder, Beta-Alanine, BCAA Intra-
Workout, Multivitamin

Author Thomas Schultz

Workout Description
This is a simple method of building your own CrossFit WODs, or workouts. Everything is
completely random, so you will never know what the challenge will be heading into the
gym that day.

You will need a deck of cards, or a random number generator application. Here's how it
works.

Flip over 5 cards, once for each of the exercise boxes below. Aces are ones, and face
cards are "wild cards." For wild card exercises you can pick from that specific category
which exercise you would like to perform.

If you have a random number generator, have it generate a number between one and
twelve. If it generates an eleven or twelve, you get to pick a wild card exercise.

Here are the 5 exercise categories:

Category #1 - Resistance Training/Weightlifting

Category #2 - Metabolic Conditioning
Category #3 - Bodyweight/Gymnastics Pool A
Category #4 - Kettlebell/Equipment
Category #5 - Bodyweight/Gymnastics Pool B

Perform each circuit for a minimum of 5 rounds. You may also choose to draw a 6th card
to determine the number of rounds, up to a maximum of 8-10.

Category #1

Resistance Training/Weightlifting

Number Exercise Reps

1 Deadlifts 15

2 Cleans 10

3 Push Presses 20

4 Clean and Jerk 10

5 Overhead Squats 15
6 Snatch 10

7 Bench Press 15

8 Front Squats 15

9 Squat 20

10 Thrusters 20

Wild Card *Any From Above  

Category #2

Metabolic Conditioning

Number Exercise Reps

1 Run 1/4 Mile

2 Sprint 100 Meter

3 Bike 1 Mile

4 Jump Rope 2 Minutes

5 Sled Drag 20 Meters x 5 

6 Prowler Push 20 Meters x 5

7 Row 2 Minutes

8 Double Unders - Jump Rope 2 Minutes

9 Box Jumps 25

10 Run 1/2 Mile

Wild Card *Any From Above  

Category #3

Bodyweight/Gymnastics Pool A

Number Exercise Reps

1 Bodyweight Squats 25

2 Dips 20/AMAP

3 Hand Stand Push Up 10

4 Sit Up 30-40
5 Burpees 20

6 Pistol Squats 20 Each Leg

7 Toes to Bar 15-20

8 Back Extensions 25

9 Hanging Leg Raise 30

10 Hand Walkouts 15

Wild Card *Any From Above  

Category #4

Kettlebell/Equipment

Number Exercise Reps

1 Kettlebell Swings 50

2 Tire Flips 1-2 Minutes

3 Kettlebell Snatch 20 Each Arm

4 Farmer's Walk 20 Meters x 2

5 Double Kettlebell Jerk 20

6 Kettlebell Goblet Squats 25

7 Double Kettlebell Swing 25

8 Wall Ball 50

9 Turkish Get Ups 5-10

10 Double Kettlebell Push Press 20-25

Wild Card *Any From Above  

Category #5

Bodyweight/Gymnastics Pool B

Number Exercise Reps

1 Pull Ups 20/AMAP

2 Push Ups 20

3 Rope Climb Length

4 Muscle Up 10

5 Bodyweight Lunge 20-25

6 Tuck Jumps 25

7 Knees to Elbows 20-25

8 Jump Squats 25

9 Plank Max Time

10 Bear Crawl 20 Meters

Wild Card *Any From Above  

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About The Author

Thomas Schultz
Thomas Schultz has been involved with lifting and physical fitness for over a
decade. He is currently training for CrossFit and his first Tough Mudder.
View all by Thomas Schultz »

13 Comments + Post Comment

Posted Thu, 07/28/2016 - 02:55 LIKE 7

omar
Thank you so much Thomas! Took the playing cards choice! Solved the cathegory issue with
the club that comes with the number and/or color. I also decided which kind of workout
would I do depending of the first card that came out doing the same kind of table you did
(Hard Stop, Tabata, AMRAP, ladder, etc.) Making obviously a diff. number of reps for each
type of workout on your tables. Thank you!

REPLY
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 Posted Thu, 05/15/2014 - 00:36 LIKE 17
Dani
How match days off should I need and how to spred them

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Posted Wed, 07/24/2013 - 21:11 LIKE 15

rubin
crossfit

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REPLY

Posted Wed, 07/24/2013 - 21:00 LIKE 17

rubin
crossfit work out

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REPLY

Posted Thu, 06/13/2013 - 08:50 LIKE 29

Chris C
Do you go through each category for one set and then cycle back? Or do you complete 5 sets
of category 1 then 5 sets of category 2 etc.. in? Thanks!

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REPLY

Posted Tue, 05/07/2013 - 12:54 LIKE 28

santiago
How many days should i do this workout?

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Posted Sun, 05/05/2013 - 09:53 LIKE 25

Bid8
Are you saying to only do this one day a week? What would be a good number of days to do it
per week? Also, what does AMAP stand for it is on couple of the workouts?

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REPLY

Posted Fri, 07/05/2013 - 23:35 LIKE 21

Josh McManis
 AMAP stands for As Many As Possible. When we do cross fit for baseball we do it 3
days a week

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REPLY

Posted Thu, 05/02/2013 - 13:58 LIKE 22

Renee
are you saying that you should do all 5 exercises 5 times?

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Posted Mon, 02/03/2014 - 23:44 LIKE 12

Jesse
When I first started I would only do 2-3 sets to get my body use to it now or when I was
really sore I would just do 1 to loosen up and relax. Now I'm doing 3-4 sometimes 5
sets and do the 2 set as a "cool off" day.

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REPLY

Posted Sat, 04/20/2013 - 11:08 LIKE 36

Jay Buckmaster
Hi, How or where can a person go so see how therse exwecises are performed? For instance
what does a pistol squat look like?

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REPLY

Posted Tue, 04/23/2013 - 17:58 LIKE 33

mnsjason
There are plenty of videos on the site for most of the exercises listed on the programs
that are featured. Here's a link: https://www.muscleandstrength.com/exercises
If there happens to be an exercise that isn't listed, a quick internet search should yield
some video results.

REPLY
REPLY

Posted Wed, 04/02/2014 - 10:22 LIKE 14

EeT_MeeL
Would there be anyway that we can put hyperlinks in this article? I don't want to waste
my work-out time look these up. Especially since I have been searching this site for 15
minutes and cannot locate the "Bear Crawl" video.

REPLY
REPLY
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