Hardest Crossfit Leg Workouts

Crossfit is a popular fitness program that emphasizes intensity and variety in its workouts. Crossfit athletes utilize Olympic lifting, sprinting, gymnastics and body-weight exercises as part of their training programs to incorporate a broad range of diverse movements. While most workouts are designed for the entire body, there are a few that are notorious for punishing the legs.

  1. Annie

    • Annie provides a deceptively challenging coupling of jump rope double unders and situps. Double unders are done by jumping slightly higher than normal so the rope can pass twice underneath the feet in one jump. They are incredibly taxing on the legs. To complete the Annie workout, perform five rounds of double unders immediately followed by situps. Complete 50 reps for each exercise in the first round, followed by 40 in the second, 30 in the third, 20 in the fourth and 10 in the fifth and final. The average time to complete Annie is between six and eight minutes.

    Nancy

    • Nancy is a workout that is taxing on the lower body and anaerobic energy system. Complete five rounds of an overhead squat with 95 pounds for 15 repetitions, immediately followed by a 400-meter sprint. The workout is done for time, so the recovery period between sprinting and squatting is up to the athlete. Like most Crossfit exercises, Nancy can be scaled down to a lighter weight or to just body weight for novices. The average completion time is around 15 minutes with the goal being to break the 10-minute barrier.

    Fran

    • While Fran may appear to focus on the upper body at first glance, the thrusters are a slightly more dynamic cousin to the front squat and will effectively blast the quads. Fran is also considered by many Crossfitters to be the iconic Crossfit workout. Fran is three rounds of 95-pound thrusters followed by pull-ups for time. Complete 21 reps of each exercise in the first round, 15 reps in the second, and nine reps in the third. The average finishing time is between four and six minutes.

    Leg Day

    • Leg Day is another circuit workout that is done for time, but does not require any weights. Complete three rounds of walking lunges for 100 feet, immediately followed by 50 body-weight squats and 25 back extensions. Since a back extension machine is required for this exercise, you will need to do Leg Day in a gym with a large enough exercise room that has space for you to complete the walking lunges.