From Athletic Wiki-- "AMRAP is an acronym for "as many rounds as possible"; it is a common abbreviation used by CrossFitters in reference to a workout that utilizes a timed sets training approach. The most common time domain of this type used by CrossFit is AMRAP in 20 minutes, with the tasks predetermined".
Some workouts also use this acronym to mean as many "reps" as possible--usually in an interval training class with shorter 20-60 second segments.
In this past season of Biggest Loser (I know, I know), trainer Bob Harper incorporated some CrossFit training into his workouts. I'm not an advocate for CrossFit--quite the contrary actually--and this is just my personal opinion!!!--I think a lot of the exercises they do border on dangerous, mainly because they have to be done with perfect form. They take the knees past 90 degrees a lot, which is an injury waiting to happen, they use Olympic weight lifting techniques, they lift A LOT of weight. Although it's stated on the CrossFit's youtube video "What Is CrossFit?" that it (CrossFit) can be personalized for anyone, yet they also state the following on their website (this is if you plan to do it on your own):
"1) If you are largely familiar with the stable of CrossFit exercises then start with the WOD (Workout of the Day).. If you've had exposure to Olympic weightlifting, powerlifting, and gymnastics, jump right in. If an exercise is unfamiliar, acquaint yourself with the movement through the video clip for the movement on the exercises section of the site. This option is for those athletes with an extensive experience in athletic strength and conditioning - jump right in."
So because of this, I believe CrossFit is more for seasoned athletes. Even in the segment of the video that shows "personalization", the step ups (instead of box jumps) are done on high steps that take the knees past 90 degrees.
Here's a sample of a WOD from their website for Sunday, April 7:
"Jorge"
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
Yes, you read that correctly, 155 pounds!!! Obviously, this isn't a workout you'd do at home unless you have a home gym that includes a bar with multiple plates and have had exposure to Olympic weightlifting or powerlifting, which definitely would make you a more seasoned athlete.
So why then am I posting an AMRAP workout? Because I like the format--you work out at your own level and speed doing as many rounds as YOU can do. And, the workout I chose uses basic, low impact exercises. This is a 7 minute AMRAP (as stated above, most CrossFit AMRAPS are 20 minutes) as many rounds as you can do of the following--(this is one round) 30 alternating lunges, 20 mountain climbers, 10 side to side planks and 30 air squats. You repeat these moves/rounds until the 7 minutes are up. This would be a good workout to do when time is limited, or as a kicker to a quieter workout. This is a low-impact--no jumping, but intense workout. You are to continue working for the full 7 minutes without resting, but if you need a rest, take it.
Bob does a good job of going through each of the exercises first to show good form. But, I don't care how many times he says it, DO NOT TAKE YOUR KNEES BELOW YOUR HIPS!!!! This will compromise your knee joint. Also, DO NOT TAKE YOUR BACK KNEE TO THE FLOOR ON LUNGES!!!! This is also bad for your knees. You never want to take your knees past 90 degrees, ever. Keep your knee in line with your front ankle on lunges.
I know there are many CrossFit lovers out there, again, this is just my personal opinion, which is mostly based on the fitness level of the participants that I am used to working with--the majority of them would not be able to do most of the CrossFit exercises--they would have to be modified quite a bit and then what do you have?...exercises I already do in my classes at a safe level: squats, lunges, burpees, step ups, etc. So, I say, when the risk outweighs the benefit, why take it?
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