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10-Minute CrossFit Workout

This CrossFit Workout Will Be the Most Intense (and Fun!) 10 Minutes of Your Day

Mar 23 2019

Think you can't get in a hard full-body workout in 10 minutes? This workout will prove you wrong! Designed by Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, this workout involves cardio plus strength training, so it'll burn fat and build muscle.

This quick workout is meant to be fast-paced, and CrossFit competitor and coach Dani Jenny says that you need to push past your comfort zone in order to make progress and grow. That means you might want to choose a heavier weight for the thrusters. You may struggle through the 12 reps, but you'll be getting stronger physically and emotionally. Let's do this!

10-Minute CrossFit Workout

Equipment needed: If you're doing single-unders, use a heavyweight jump rope (if you don't have one, just use a regular jump rope. For double-unders, use a regular jump rope). You'll also need a pair of rings or a TRX, and a pair of dumbbells (10 to 25 pounds) or a barbell for the thrusters (35 to 55 pounds).

Directions: After a five-minute dynamic warmup or a weightlifting session, complete this 10-minute AMRAP workout, which means you do as many rounds as possible in 10 minutes. Aim to get through at least three rounds. If you need more details on each exercise, see the instructions ahead.

10-Minute CrossFit Workout
50 single- or double-unders
21 ring rows (if you don't have rings or a TRX, use a sturdy table)
12 thrusters
Image Source: Getty / Mireya Acierto

Jump Rope

  • Grab a regular or heavyweight jump rope.
  • Complete 50 single- or double-unders.
Image Source: Getty / alvarez

TRX or Ring Rows

  • Stand with your feet hip-distance apart, holding a TRX handle or ring in each hand, palms facing each other.
  • Walk your feet forward until your body is at a 45-degree angle to the floor, arms fully extended, and your body in one straight line. To make this harder, walk your feet further forward so your shoulders are even closer to the ground. The advanced version of this would be to have the body almost parallel to the floor.
  • Holding the core stable and the legs straight with either your feet or heels planted on the floor, bend your elbows behind you, keeping them close to the body, and pull the chest toward the hands.
  • Straighten the arms to lower the torso, completing one rep.
  • Keep going for a total of 21 reps.
Image Source: POPSUGAR Photography

Dumbbell Thrusters

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with your elbows bent, holding the weights by your ears.
  • Bend your knees as if you're sitting in a chair, keeping your weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing to complete one rep.
  • Do 12 thrusters.
Image Source: POPSUGAR Photography / Kyle Hartman

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