Here is your complete guide to long crossfit workouts.
Introduction to Long CrossFit Workouts
Long CrossFit workouts are a unique and engaging way to challenge your body and mind, pushing you to new limits and helping you achieve your fitness goals. These extended workouts, often lasting between 60 to 90 minutes, offer a variety of benefits, including improved endurance, enhanced fat burning, and mental toughness. In this article, we will explore the structure of a long CrossFit workout, its benefits, and provide sample workouts for you to try.
The Structure of a Long CrossFit Workout
A long CrossFit workout typically consists of three phases:
- Warm-up Phase: This phase is crucial for preparing your body for the intense workout ahead. It usually involves dynamic stretching, mobility exercises, and light cardio activities.
- Main Workout Phase: This is the core of the workout, where you will perform a series of exercises, often in a circuit or EMOM (Every Minute On the Minute) format. The exercises are designed to challenge your strength, endurance, and cardiovascular fitness.
- Cool-down Phase: After the intense workout, it’s essential to cool down and help your body recover. This phase usually involves static stretching, deep breathing exercises, and gentle movements.
Benefits of Long CrossFit Workouts
Long CrossFit workouts offer numerous benefits, including:
- Improved Endurance and Stamina: These workouts help you build the ability to sustain high-intensity activities for extended periods.
- Enhanced Fat Burning: Longer workouts allow your body to tap into its fat stores for energy, leading to increased fat loss.
- Mental Toughness and Resilience: The mental challenge of completing a long workout helps you develop mental resilience and toughness.
- Potential for Muscle Growth: Longer workouts can stimulate muscle growth by causing micro-tears in the muscle fibers, which then repair and grow stronger.
Top 10 Long CrossFit Workouts
Helen
- 3 rounds for time of: Run, 400 m
- 21 Kettlebell Swings, 1.5/1 pood
- 12 Pull-ups
- If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 7 squat cleans, 315/205 lbs
- Stop at 20 minutes1
Jackie
- For time: Row, 1000 m
- 50 Thrusters, 45/35 lbs
- 30 Pull-ups1
Fight Gone Bad
- 3 rounds, 1 min per station
- Wall Balls, 20/14 lbs, 10/9 ft
- Sumo Deadlift High Pull, 45/35 lbs
- Box Jumps, 20/16 in
- Push Press, 45/35 lbs
- Row, 1000 m1
CrossFit Games Open 16.4
- As many reps as possible in 13 mins of:
- 55 Deadlifts, 225/155 lbs
- 55 Wall Balls, 20/14 lbs, 10/9 ft
- 55 Row Calories
- 55 Handstand Push-ups1
Eva
- 5 rounds for time of: Run, 800 m
- 30 Kettlebell Swings, 2/1.5 pood
- 30 Pull-ups1
Daniel
- For time: Run, 400 m
- 50 Pull-ups
- Run, 400 m1
Kalsu
- For time: 100 thrusters (135/95 lbs)
- 5 burpees to start and at the top of every minute
Murph
- For time: 1 mile run (1.6 km)
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1 mile run with a weight vest (20/14 lbs) 4
JT
- 21-15-9 reps for time:
- Handstand push-ups
- Ring dips
- Push-ups4
Killer Calories
- 10 rounds of:
- 10 burpees
- 10 kettlebell swings
- 10 box jumps
- 10 wall balls
- 10 pull-ups2
Sample Long CrossFit Workouts
Here are five sample long CrossFit workouts for you to try:
| Workout | Time Duration | Exercises |
|---|---|---|
| Workout 1 | 60 minutes | 5 Rounds of 10 Burpees, 10 Pull-ups, 10 Kettlebell Swings, 10 Box Jumps |
| Workout 2 | 75 minutes | 4 Rounds of 15 Squats, 15 Push-ups, 15 Dumbbell Rows, 15 Box Jumps |
| Workout 3 | 90 minutes | 3 Rounds of 20 Deadlifts, 20 Dumbbell Bench Press, 20 Pull-ups, 20 Box Jumps |
| Workout 4 | 60 minutes | 5 Rounds of 10 Pull-ups, 10 Push-ups, 10 Squats, 10 Box Jumps |
| Workout 5 | 75 minutes | 4 Rounds of 15 Dumbbell Bench Press, 15 Pull-ups, 15 Squats, 15 Box Jumps |
Nutrition and Hydration for Long CrossFit Workouts
Proper nutrition and hydration are essential for optimal performance during long CrossFit workouts. Here are some guidelines:
- Pre-Workout Nutrition: Consume a balanced meal with carbohydrates, protein, and healthy fats 2-3 hours before the workout.
- Hydration During Workouts: Drink water or a sports drink throughout the workout to maintain proper hydration levels.
- Post-Workout Recovery Nutrition: Consume a protein-rich meal within 30 minutes of finishing the workout to aid in muscle recovery.
Recovery Strategies for Long CrossFit Workouts
Recovery is crucial for optimal performance and preventing injuries. Here are some recovery strategies:
- Adequate Rest and Sleep: Ensure you get at least 7-8 hours of sleep per night and take rest days as needed.
- Active Recovery Techniques: Incorporate low-impact activities like walking, yoga, or stretching to help your body recover.
- Proper Stretching: Stretch regularly to maintain flexibility and prevent muscle soreness.
Long CrossFit Workouts for 3 Levels
Here is a table that outlines long CrossFit workouts for three different levels:
| Level | Workout | Description |
|---|---|---|
| Beginner | Filthy 150 | 50 Box Jumps, 50 Jumping Pull-Ups, 50 Kettlebell Swings, 50 Walking Lunge Steps, 50 Knees-to-Elbows |
| Elizabeth Elevated | 21-15-9-9-9 reps for time of: Squat cleans, Dips with parallel bar traverses | |
| Shuttle to Overhead | From 0:00-2:00 (2 minutes) Run 400 m Max jerks Rest 1 minute From 3:00-6:00 (3 minutes) Run 600 m Max jerks Rest 2 minutes From 8:00-12:00 (4 minutes) Run 800 m Max jerks | |
| Intermediate | Helen | 3 rounds for time of: Run, 400 m, 21 Kettlebell Swings, 12 Pull-ups |
| Fight Gone Bad | 3 rounds, 1 min per station: Wall Balls, Sumo Deadlift High Pull, Box Jumps, Push Press, Row | |
| Eva | 5 rounds for time of: Run, 800 m, 30 Kettlebell Swings, 30 Pull-ups | |
| Advanced | CrossFit Games Open 16.4 | As many reps as possible in 13 mins of: 55 Deadlifts, 55 Wall Balls, 55 Row Calories, 55 Handstand Push-ups |
| Daniel | For time: 50 Pull-ups, Run, 400 m | |
| Kalsu | For time: 100 thrusters (135/95 lbs), 5 burpees to start and at the top of every minute |
These workouts are designed to challenge individuals at different levels of fitness, from beginners to advanced athletes. The beginner level workouts are less intense and focus on building foundational strength and endurance. Intermediate level workouts are more challenging and require a higher level of fitness. Advanced level workouts are the most intense and require a high level of fitness and experience.
Beginner Level Workouts
Filthy 150 is a classic CrossFit workout that involves 50 Box Jumps, 50 Jumping Pull-Ups, 50 Kettlebell Swings, 50 Walking Lunge Steps, and 50 Knees-to-Elbows. Elizabeth Elevated is another beginner level workout that involves 21-15-9-9-9 reps for time of Squat cleans and Dips with parallel bar traverses. Shuttle to Overhead is a beginner level workout that involves running and jerks.
Intermediate Level Workouts
Helen is an intermediate level workout that involves 3 rounds for time of Run, 400 m, 21 Kettlebell Swings, and 12 Pull-ups. Fight Gone Bad is another intermediate level workout that involves 3 rounds, 1 min per station of Wall Balls, Sumo Deadlift High Pull, Box Jumps, Push Press, and Row. Eva is an intermediate level workout that involves 5 rounds for time of Run, 800 m, 30 Kettlebell Swings, and 30 Pull-ups.
Advanced Level Workouts
CrossFit Games Open 16.4 is an advanced level workout that involves as many reps as possible in 13 mins of 55 Deadlifts, 55 Wall Balls, 55 Row Calories, and 55 Handstand Push-ups. Daniel is another advanced level workout that involves for time: 50 Pull-ups and Run, 400 m. Kalsu is an advanced level workout that involves for time: 100 thrusters (135/95 lbs) and 5 burpees to start and at the top of every minute.
Common Mistakes to Avoid in Long CrossFit Workouts
Avoid these common mistakes to maximize the benefits of long CrossFit workouts:
- Overtraining: Don’t push yourself too hard, as this can lead to injuries and burnout.
- Ignoring Proper Form: Maintain proper form during exercises to prevent injuries and ensure maximum effectiveness.
- Inadequate Rest and Recovery: Ensure you get enough rest and recovery time to prevent overtraining and injuries.
FAQs About Long CrossFit Workouts
What is the ideal duration for a long CrossFit workout?
The duration can vary, but workouts typically last between 60 to 90 minutes.
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Can I perform long CrossFit workouts multiple times a week?
It’s recommended to limit long workouts to 1-2 times per week to avoid overtraining.
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What should I eat before a long CrossFit workout?
Consume a balanced meal with carbohydrates, protein, and healthy fats 2-3 hours before the workout.
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How should I hydrate during a long CrossFit workout?
Drink water or a sports drink throughout the workout to maintain proper hydration levels.
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What should I eat after a long CrossFit workout?
Consume a protein-rich meal within 30 minutes of finishing the workout to aid in muscle recovery.
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Conclusion
Long CrossFit workouts offer a unique and engaging way to challenge your body and mind, leading to improved endurance, enhanced fat burning, and mental toughness. By following the structure, benefits, and guidelines outlined in this article, you can maximize the benefits of long CrossFit workouts and achieve your fitness goals.
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