Many Crossfit workouts have time constraints, and most of these can be easily timed and monitored using the Gymboss timer.
The Gymboss timer is a multifunctional timer that can act as:
Repeating Interval timer
Here are a few samples of how to the Gymboss can be used with Crossfit exercises:
Angie100 pullups100 pushups100 situps100 squatsStopwatch Function
Either 5 rounds for time, or 5 rounds with 3:00 rest between each round:20 pullups30 pushups40 situps50 squatsFor time - Stopwatch Function
To time rest – One 3 minute interval
Each minute on the minute for 30 minutes of:5 pullups10 pushups15 squatsOne minute interval for 30 rounds
As many rounds as possible in 20 minutes of:5 pullups10 pushups15 squatsOne 20 minute interval.
Death by pullups
With a continuously running clock:do one pullup the first minute2 pullups the second minute3 pullups the third minutecontinuing as long as you are able. Use as many sets each minute as needed.
Tabata Something ElseComplete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.Two intervals. 20sec / 10sec for 8 rounds
3 rounds, 90 seconds per station of:BurpeesPushupsBox/bench jumpsPullupsDouble UndersSquats(Source: Ben Ericson)One 90 sec interval for 18 rounds
Running Tabata Something ElseTabata pullups, 1 roundRun 1 mileTabata pushups, 1 roundRun 1 mileTabata situps, 1 roundRun 1 mileTabata squats, 1 roundRun 1 mileFor best time.(Source: US Tactical / navyseals.com)One 90 sec interval for 18 rounds
5 rounds of:Max ring dips in 1:00Rest 1:00Max ring pushups in 1:00Rest 1:00(Source: US Tactical / navyseals.com)One 5 minute interval in auto repeat mode, at each alarm complete the pushups and squats. Timer will count the number of intervals you have completed.
3 rounds with 2:00 rests between each round:50 squats30 pullups40 pushups50 squatsOne 2 minute interval
2 rounds:Max pushups 2:00Max situps 2:00Max flutterkicks 2:00Max squats 2:00(Source: specialtactics.com)One 2 minute interval for 8 rounds
15 rounds for max reps:pullups, 30 seconds on / 30 seconds offTwo 30 sec intervals for 15 roundsRun 10 minutes max effort200 squatsRun 10 minutes max effort(Source: Shane Skowron)One 10 minute interval, start at beginning of each runRun 5k , but every 5:00 do 50 pushups and 50 squats.(Source: Shane Skowron)One 5 minute interval in auto repeat mode4:00 of situps2:00 of pushups2:00 of flutterkicks1:00 of deadhang pullups(Source: specialtactics.com)Check back in 6 months for future Gymboss models
5 rounds of:30 second isometric squat hold20 squats30 seconds isometric leaning rest20 pushups(Source: Crossfit Alpha)One 30 sec interval
10 rounds of:30 seconds handstand30 seconds isometric squat(Source: Crossfit Alpha)Two 30 sec intervals for 10 rounds
4 rounds of:5:00 max distance, 3:00 recovery(Source: Crossfit Endurance)Two intervals, 5 min / 3 min for 4 rounds10x100m with 2:00 restsOne 2 minute interval
OR (for a 15 sec 100M)
One interval of 2:15 for 10 rounds, start 100M at every alarm
8 rounds of:80 seconds sprint, 40 seconds recovery(Source: Crossfit Endurance)Two intervals, 80 sec / 40 sec for 8 rounds
Repeat for 15 minutes:20 seconds of pullups20 seconds of situps20 seconds of squatsOne 20 second interval for 45 rounds
Cummulative LholdFor total of 5:00. Use bar, rings, or floor. Stop timer when you drop out of position. Record total time it takes to get 5:00.(Source: US Tactical / navyseals.com)Two choices: Stopwatch Function
One 5 minute interval using Pause feature
(Use clock or another Gymboss to record total time)