Read Also: How to use box jump workouts to level up your fitness 4. This is a good active recovery WOD when performed at 80-percent intensity. Move through each exercise swiftly but without letting your heart rate skyrocket before minute 12-otherwise you’ll crap out in the later rounds. How to perform: Three classic CrossFit WOD endurance movements. Whitten is another great endurance Hero WOD.) Each time you complete a chunk (whether 800m or 400m backwards), perform 15 burpees before you run again. How to perform: A killer (and somewhat awkward)CrossFit workout made more difficult with burpees. Perform 15 burpees after each run (60 total). Related: Active Recovery WOD is the key to optimizing your CrossFit Programming But for most people, 150 box jumps is enough to fry their legs and flow them down. If you’re super advanced, you can just do Kelly (RX = box jumps). Use the run as a ‘recovery’ to get your legs back for step ups. How to perform: Setup your box next to the wall you’ll be performing wallball shots on to save time. Some of them you can perform right at home without a CrossFit gym. Read Also: What is a Metcon Workout & 5 Conditioning Workouts for Beginners 10 Best CrossFit Cardio Workouts for Enduranceįrom unique twists on classic CrossFit workouts and Hero WODS, to a few home-brewed cardio challenges for the endurance athlete in your life, these 10 workouts will help you develop your cardiovascular fitness. Movements that you’re unlikely to reach muscular failure from-KB swings, box jumps/step ups, double unders, etc.īasically, steady and consistent is the key.
Some parameters to include in a CF Cardio WOD include:Īerobic exercises like running, rowing, biking and swimming. But if you try using strength training to increase your heart and lung strength, you’ll wind up doing so many reps that you’ll pay for it tomorrow. Sure, technically you could be training endurance with any modality in CrossFit. It will also keep your system from getting overtaxed. The best CrossFit endurance workout won’t just improve your cardiovascular fitness.
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