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The Top 5 CrossFit Workouts for Burning Fat and Building Muscle

CrossFit is a type of functional fitness training which combines movements from weightlifting, gymnastics, and cardiovascular exercises. This type of training is designed to build strength, increase endurance, and improve overall fitness. CrossFit workouts are known for their intensity and ability to burn fat while building muscle. In this blog, we will explore the top five CrossFit workouts for burning fat and building muscle.


Fran

Fran is one of the most popular CrossFit workouts that involves high-intensity interval training. It consists of two exercises - thrusters and pull-ups - that are performed for 21, 15, and 9 reps each. Fran is a full-body workout that targets multiple muscle groups simultaneously. The thrusters are great for building leg and core strength while pull-ups work your back and biceps. This workout is intense and can be done in under ten minutes, making it a great option for anyone looking to burn fat and build muscle quickly.


FRAN RX Weights are 95lb [43kg] & 65lb [29kg]
RX Weights - 95lb [43kg] & 65lb [29kg]

What is the quickest Fran time?

Noah Ohlsen has recorded a Fran score of 1 minute, 49 seconds! Watch the full workout below:


What is a good time for Fran?

  • Beginner: 6-10 mins

  • Intermediate: 3-6 mins

  • Advanced: 2-3 mins

  • Elite: <2 mins




 

Cindy

Cindy is another CrossFit workout that involves high-intensity interval training. It consists of three exercises - pull-ups, push-ups, and air squats - that are performed in a set sequence for as many rounds as possible in 20 minutes.


Cindy is a great workout for building strength and endurance as it targets multiple muscle groups, including your chest, back, and legs. This workout can be scaled to fit any fitness level, making it a great option for beginners.


Cindy workout is AMRAP20 - 5 pull ups, 10 push ups & 15 air squats

What is the best Cindy score?


There’s no hard statistics on this however Chris Spealer achieved 38 rounds at the 2009 CrossFit Games. We would expect athletes competing at the CrossFit Games in 2023 to achieve a similar range, or higher.


Check out the Cindy workout below:



How many rounds should you be aiming for in Cindy?

  • Beginner: 11-15 rounds

  • Intermediate: 15-22 rounds

  • Advanced: 23-29 rounds

  • Elite: 29+ rounds



 

Grace

Grace is a CrossFit workout that involves weightlifting. It consists of a single exercise - clean and jerk - that is performed for 30 reps as fast as possible. The clean and jerk is a complex movement that targets multiple muscle groups, including your legs, core, and upper body. Grace is an intense workout that can help you burn fat and build muscle quickly, but it requires proper form and technique to avoid injury.

Grace workout is 30 clean & jerks as fast as possible. Weights are 135lb [61kg] & 95lb [43kg]
RX Weights: 135lb [61kg] & 95lb [43kg]

What is the best Grace score?

In 2020, strongman Eddie Hall finished Grace in 49 seconds! An elite CrossFit athlete would typically finish this workout in 1-2 minutes.


Check out the world record for Grace below:



What is a good time for Grace?

  • Beginner: 5-7 mins

  • Intermediate: 3-5 mins

  • Advanced: 2-3 mins

  • Elite: <2 mins



 

Helen

Helen is a CrossFit workout that involves high-intensity interval training. It consists of three exercises - kettlebell swings, pull-ups, and running - that are performed for three rounds as fast as possible.


Helen is a full-body workout that targets multiple muscle groups, including your back, legs, and core. This workout is great for building endurance and burning fat, but it requires proper form and technique to avoid injury.


Helen is a 3-round workout using 53lb [24kg] & 35lb [16kg] kettlebells
RX Weights: 53lb [24kg] & 35lb [16kg] kettlebells

What is the best Helen time?

There is no official world record for Helen however we would expect the world record to be somewhere between 6-7 minutes.


What is a good time for Helen?

  • Beginner: 15-17 mins

  • Intermediate: 12-15 mins

  • Advanced: 8-12 mins

  • Elite: <8 mins




 

Murph

Murph is a CrossFit workout that involves high-intensity interval training. It consists of four exercises - running, pull-ups, push-ups, and air squats - that are performed in a set sequence for time.

Murph is an intense workout that can take over an hour to complete, making it one of the most challenging CrossFit workouts. This workout is great for building endurance, burning fat, and building muscle, but it requires a high level of fitness and proper form and technique to avoid injury.



What is the best Murph time?


Alec Blenis currently holds the world record for Murph at 32 minutes and 41 seconds.


Watch his performance below:



Other notable mentions include;


What is a good time for Murph?

  • Beginner: 90-120 mins

  • Intermediate: 60-90 mins

  • Advanced: 40-60 mins

  • Elite: <40 mins



In conclusion, CrossFit has 1000s of different workouts that will help you burn fat and build muscle quickly. Whilst burning fat and building muscle is important, it’s equally important to remember that proper form and technique are crucial for avoiding injury during these workouts.

If you’re new to CrossFit, it's important to start slowly and gradually increase the intensity and duration of your workouts. With dedication and hard work, you can achieve your fitness goals with CrossFit.

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