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Long CrossFit Workouts: A Comprehensive Guide

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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:

  1. 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.
  2. 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.
  3. 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:

Top 10 Long CrossFit Workouts

Helen

Jackie

  1. For time: Row, 1000 m
  2. 50 Thrusters, 45/35 lbs
  3. 30 Pull-ups1

Fight Gone Bad

  1. 3 rounds, 1 min per station
  2. Wall Balls, 20/14 lbs, 10/9 ft
  3. Sumo Deadlift High Pull, 45/35 lbs
  4. Box Jumps, 20/16 in
  5. Push Press, 45/35 lbs
  6. Row, 1000 m1

CrossFit Games Open 16.4

  1. 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

  1. 5 rounds for time of: Run, 800 m
  2. 30 Kettlebell Swings, 2/1.5 pood
  3. 30 Pull-ups1

Daniel

  1. For time: Run, 400 m
  2. 50 Pull-ups
  3. Run, 400 m1

Kalsu

  1. For time: 100 thrusters (135/95 lbs)
  2. 5 burpees to start and at the top of every minute

Murph

  1. For time: 1 mile run (1.6 km)
  2. 100 pull-ups
  3. 200 push-ups
  4. 300 squats
  5. 1 mile run with a weight vest (20/14 lbs) 4

JT

  1. 21-15-9 reps for time:
    • Handstand push-ups
    • Ring dips
    • Push-ups4

Killer Calories

  1. 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:

WorkoutTime DurationExercises
Workout 160 minutes5 Rounds of 10 Burpees, 10 Pull-ups, 10 Kettlebell Swings, 10 Box Jumps
Workout 275 minutes4 Rounds of 15 Squats, 15 Push-ups, 15 Dumbbell Rows, 15 Box Jumps
Workout 390 minutes3 Rounds of 20 Deadlifts, 20 Dumbbell Bench Press, 20 Pull-ups, 20 Box Jumps
Workout 460 minutes5 Rounds of 10 Pull-ups, 10 Push-ups, 10 Squats, 10 Box Jumps
Workout 575 minutes4 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:

Recovery Strategies for Long CrossFit Workouts

Recovery is crucial for optimal performance and preventing injuries. Here are some recovery strategies:

Long CrossFit Workouts for 3 Levels

Here is a table that outlines long CrossFit workouts for three different levels:

LevelWorkoutDescription
BeginnerFilthy 15050 Box Jumps, 50 Jumping Pull-Ups, 50 Kettlebell Swings, 50 Walking Lunge Steps, 50 Knees-to-Elbows
Elizabeth Elevated21-15-9-9-9 reps for time of: Squat cleans, Dips with parallel bar traverses
Shuttle to OverheadFrom 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
IntermediateHelen3 rounds for time of: Run, 400 m, 21 Kettlebell Swings, 12 Pull-ups
Fight Gone Bad3 rounds, 1 min per station: Wall Balls, Sumo Deadlift High Pull, Box Jumps, Push Press, Row
Eva5 rounds for time of: Run, 800 m, 30 Kettlebell Swings, 30 Pull-ups
AdvancedCrossFit Games Open 16.4As many reps as possible in 13 mins of: 55 Deadlifts, 55 Wall Balls, 55 Row Calories, 55 Handstand Push-ups
DanielFor time: 50 Pull-ups, Run, 400 m
KalsuFor 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:

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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