Crossfit 20 Rep Workout

crossfit2Another one of my Crossfit faves is this 20 rep workout.  It consists of 20 different exercises at 20 reps each.  That’s 400 reps!!  Insane, but a good feeling when you’re done.  If you’re not familiar with some or all of the exercises, have a look at Crossfit’s website for the exercise demos. It goes as follows:

  • 20 Wall-ball shots
  • 20 Sit-ups
  • 20 Box jumps
  • 20 Push-ups
  • 20 Cleans
  • 20 Double unders
  • 20 Thrusters
  • 20 Pull-ups
  • 20 Overhead squats
  • 20 Kettle bell swings
  • 20 Push presses
  • 20 Dips
  • 20 Sumo deadlift high pulls
  • 20 Burpees
  • 20 Back squats
  • 20 GHD (glute-ham developer) sit-ups
  • 20 Walking lunges
  • 20 Deadlifts
  • 20 Knees to elbows
  • 20 Front Squats

Again, very intense workout but very effective.  It’ll make your body beg for mercy!  Give it a try and let me know how you like it 😉


About fitchick007

I aspire to educate and motivate others towards acheiving a healthy body and lifestyle.

Posted on April 14, 2013, in Weight Training and tagged , , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. Not familiar with “cleans” or “double unders”

    • Hi. Have a look at these two video clips of the clean and double unders. Of course, with the clean, you don’t have to lift that heavy. You can start out with just the bar or even dumbells. I always encourage people when doing Crossfit exercises to just do what their maximum is. The weight that Crossfitters do can sometimes be insane! You never start out with such a heavy weight. You have to start light and build up the strength, power, technique and form. Let me know how you do and if you have any other questions. Thanks for liking the post :


      Double unders:

      Good luck 🙂

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