This page will present past and current swimming with CrossFit workouts. We are fortunate to have pull up bars on the pool deck at Brenau University. Remember you can substitute many exercises to compensate for what you do and do not have. Visit www.crossfit.com under the FAQ for a great list of substitutions. Feel free to contact me and I will add your favorite swim with CrossFit workout.
Swim Murph * scale pull ups, push ups, air squats as needed
800 swim , 100 pull ups, 200 push ups, 300 air squats, 800 swim
Wall Ballin’
500 swim, 50 wall ball, 400 swim, 40 wall ball, 300 swim, 30 wall ball, 20o swim, 20 wall ball, 100 swim, 10 wall ball jh 29 :20 10/23/10
10, 9, 8, 7, 6, 5, …1
Pull ups Walk Lunges Sit ups with Med ball Sprint 50 (odd free, even stroke other than free)
AMRAP 15 minutes
12 X Dips on bleachers or starting blocks Sprint 25 yards (IM Order) Walk Lunge 15 yards back, Bear Crawl next 15 yards back to pool end.
3 Rounds
200 swim
20 dumbbell push up with row L/ row R
15 KTE or V Ups
3 Rounds
200 swim
20 burpee pull ups
Partner Workout * no partner – do burpee by yourself. pair up swimmers by comparable speed.
50 free w 10 partner burpees (facing partner each swimmer does a burpee and high 5′s the other overhead).
50 free w 8 partner burpees
100 free w 6 partner burpees
100 free w 4 partner burpees
200 free w 2 partner burpees
3 Rounds of:
100 FREE 5 squats, 5 diamond push ups Plus 50 FREE 10 squats, 10 hands outside shoulders (wide) push ups = 1 Round
Swim 25,50,75,100,125,150 (start at end where pull up bar is located)
5 pull ups on even rounds (50,100, 150) , Plus 5 KTE (knees to elbows)
10 mule kicks, 10 sit ups at opposite end of pool.
Swim “Angie”
400 or 300 or 200 swim * based on level
100 pull ups 100 push ups 100 air squats 100 sit ups
200 or 150 or 100 swim * based on level
WOD: Ladder
25 10 push ups 10 sit ups 10 air squats
50 8 8 8
75 6 6 6
100 4 4 4
75 6 6 6
50 8 8 8
25 10 10 10
5 Rounds For Time
20 sec L sit (use bleachers or bench on deck)
20 air squats
15 push ups
10 pull ups *no pull up bar – alternate narrow and wide stance push ups.
Swim 150 *scale swim to 100 for beginners
Side Planks L/R on kickboard :30 R side, palm on head, elbow pointed to ceiling (use kickboard for support under elbow on deck) Then sprint 25 kick with your board and get out and hold plank :30 L side. X 8 rounds.
“Kelly” Swimming Warm up – hard rubber ball toss to lane members while treading water for :30 then sprint 50 return without touching the wall – repeat tread water while tossing the ball > sprint for 5 Rounds. * no partner – tread water w hands up for :30 then sprint.
5 Rounds for time
100 swim
30 step ups plyo box /starting block/ bleacher or bench
30 Mtn climbers every 5th mtn climber 1 push up *best to wear old shoes for the mtn climbers on deck or water shoes or your Vibram 5″s.
Swim w Balling for time.(#20/#12)
Wall Ball 30, swim 50
Wall Ball 25, swim 100
Wall Ball 20, swim 150
Wall Ball 10, swim 200
3 Rounds for time. Bring your set of dumb bells to the pool.
150 Free then dumb bell snatch L arm 15, R arm 15, 30 ab mat sit ups, :30 of max pull ups (push ups if no bar)
100 Free then … “
50 Free then… “
200 Ladder
200 free * odd lengths swim w fists, even lengths head up like Tarzan then > 20 X **air squats, 20 X dips (bleachers, blocks,), 20 X V ups
150 sprint > then 15 …squats, dips, v ups
100 free * odd fists, even Tarzan, then 10 squats, dips, v ups
50 sprint > then 5 squats, dips, v ups
10 minutes as many 25′s as you can
sprint 25 get up and out do 1 push up
8 rounds of:
swim 25 any stroke other than free, 25 free back = 50
30 air squats, 20 sit sit ups, 10 burpees
Use the Pace Clock – max number of swings and for time.
5 Rounds
:45 of kettlebell swings or dumbbell swings for max swings
swim 100
3 Rounds for Time
300 swim
30 X 1 arm dumbbell thrusters (15 R/ 15 L) #35
30 X 1 arm push up and row (15 X R / 15 L) #35
30 X dumbbell swings (like kettlebell swings) #35 jh 7/2011 24:08
Swim “Jackie”
Swim 1000 yards
50 Thrusters (#45)
30 Pull Ups (no pull up bar – sub chest to floor push ups) JH 19:10
Swim Cindy AMRAP in 30 minutes (total your rounds) of:
swim 100 yards
5 pull ups * no pull up bar? Sub deep end in the water muscle ups, weight your ankles if you can.
10 push ups
15 air squats JH 12 Rounds
Swim Cindy
On the 2 minutes, every 2 minutes. For 15 rounds or 3o minutes.
Swim 50 *, 5 pull ups **, 10 push ups, 15 air squats.
* IM order (Fly, Back, Breast, Free)
** if your pool has no pull up bars, complete 6 deep end muscle ups or press outs from deep water with hands on the bulk head, lock out elbows for full extension.
21-18-15-9-6-3 of: 100 swim, dumbbell power cleans, pull ups, V ups, dumbbell dead lifts. (#40/#30 ) JH 30:01 *swim the 100 after each round, start with 100 swim =7 swims .
5 Rounds for time
Swim 150 free * no pool then run 400 each round
25 X (#45) Kettlebell swings
15 X L arm dumbell snatch (#25)
15 X R arm dumbbell snatch (#25) 24:09 JH
One Time Through for Time:
partition the exercises any way you want. Swim in any order, mix up swims and tasks as you desire. Do not break up the 200′s – once you start your 200 free, finish the 200 free before moving on to something else. Just get it done with good form.
50 pull ups * no pull up bar? – sub deep end muscle ups.
60 push ups
70 dips
80 air squats
200 IM (fly, back, breast, free)
200 Free
200 Kick
200 Pull
200 Stroke – no free, choice * times ranged from 25:30 to 32:00
5 Rounds for time:
5 pull ups (sub deep end muscle ups)
10 push ups
15 wall ball (#20/#12)
200 swim
For time. One time through.
300 swim
30 push ups
30 sit ups
30 dips
300 swim.
Swim 50 (as many deep water press outs from bulk head until 1 min) R: 15 X 4 Rounds. ez 50.Swim 100 I.M (as many V ups until 2 min) X 4 Rounds then ez 50.
Swim 200 Free (as many Dumbbell Thrusters as you can unitl 3:15) X 2 Rounds then ez 50.
Swim 500 Free and 50 Kettle Bell Swings for time
Every 2 minutes complete the following for 6 Rounds or 12 minutes.
50 yard sprint
5 pull ups or sub 7 press outs from bulk head
in the remaining time until 7 min complete as many burpees as you can. Total the number of burpees for all rounds.
3 Comments
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I love the plan that you made. I am actually customizing different workouts for may daily routine. Thanks for this, I will surely keep a record of this.
I love swimming! These sets of swimming workouts are great. Thanks for sharing!
This is good stuff. I’m a masters swimmer and my kiddos swim too. Have c’fit for over 2 years and follow CFE and MacKenzie. Quick question – do you find the murph and high pull up WODs stress shoulders (especially with Kipping?) alongside a long course swim workout?