CrossFit: Exercises, Training and Practical Guidance

Learn what CrossFit includes, explore common exercises and equipment, and find practical guidance for varied, technique-focused training.

CrossFit is a varied training method that blends weightlifting, gymnastics, and conditioning work. Sessions often use changing combinations of movements and can be scaled to suit experience, equipment, and training goals.

What does CrossFit involve?

A CrossFit session may include squats, deadlifts, kettlebell swings, rowing, running, and bodyweight movements. Training commonly focuses on functional movement patterns, sound technique, and completing a structured, varied workout. The exercises do not all create the same training effect; demands depend on the movement, load, pace, volume, and execution.

Practical training guidance

Learn fundamental movements with an appropriate load before increasing intensity. Depending on the workout, equipment may include a barbell, kettlebell, pull-up rig, rower, or jump rope. Keep each repetition controlled and scale a movement when technique or current capacity requires it. Stop if you feel sharp pain and seek advice from a qualified coach when needed.

Air Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is evident from the long list of muscles involved, as listed above. There can be many differences in the way the squat is performed, such as with or

Barbell Front Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as listed above. There can be many differences in how the squat is performed, such as with o

Barbell Full Squat

Barbell Rack Pull

The Barbell Rack Pull is a powerful compound exercise that targets the upper portion of your deadlift. It is ideal for strengthening your back, hips, and hamstrings, and improving your grip strength and explosiveness. Execution Set the power rack to a height where the barbell is just above your

Barbell Rollout

If you are looking for an exercise that challenges both your core and upper body, the Barbell Rollout is an excellent choice. This exercise is unique because it not only trains your abdominal muscles, but also promotes stability and strength in your shoulders, back, and arms. Execution Begin by

Bayesian Fly

So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The main function during this exercise is pulling the upper arms forward using the pectoralis major. Because the arms maintain the same curve throughout the movement, the triceps are required much less

Bear Crawl

The Bear Crawl is a dynamic full-body exercise that improves strength, endurance, and coordination. It simulates the way a bear moves across the ground, creating a unique combination of strength training and cardio. Execution: Start on your hands and feet with your knees just above the ground.

Biceps Curl With Band

The biceps curl with a resistance band is an effective exercise for strengthening and defining your biceps. This variation provides unique resistance that differs from dumbbells or barbells, challenging your muscles in a new way. Execution Stand with your feet shoulder-width apart on the middle

Cable Rope Upright Row

The upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is mainly performed for the rear head of the shoulder, studies show that the middle and front heads work approximately equally hard. Nevertheless, it is not surprising that this exercise is focused on th

Cable Wide-Grip Upright Row

Chin-Up

Chin-ups are a form of pull-up and a highly effective way to train the back muscles using body weight as resistance. In addition to the back muscles, the chest muscles, biceps, and abdominal muscles are also engaged. The difference from the similar pull-up is the hand position. Chin-ups use an under

Clean & Jerk

The Clean & Jerk is a dynamic compound exercise commonly used in weightlifting and CrossFit. This exercise combines a powerful pull from the floor (the clean) with an explosive overhead lift (the jerk), resulting in a full-body workout that requires both strength and coordination. Execution Begi

Clean Squat

The clean squat is a dynamic compound exercise that develops strength and explosiveness in both your lower and upper body. It combines a deadlift, a high pull, and a front squat in one fluid movement, providing an efficient and effective workout. Execution: Start with your feet shoulder-width ap

Commando Plank Modification

Introduction: The Commando Plank Modification is a variation of the traditional plank that places additional emphasis on upper-body and core stability. This exercise strengthens not only your abdominal muscles but also your shoulders and arms while you work on your overall body balance. Execution:

Decline Dumbbell Chest Press

The bench press is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder muscles are used to pull the upper arm forward and inward. The triceps are used to extend the arms. Muscles i

Diagonal Knee Press

Introduction: The Diagonal Knee Press is a dynamic exercise that improves both your core stability and coordination. It is a unique movement that combines diagonal force with a knee lift, engaging multiple muscle groups simultaneously. Execution: Follow these steps to perform the Diagonal Knee Pres

Dumbbell Bent-Over Row

The Dumbbell Bent-Over Row is a powerful exercise that targets the upper back, shoulders, and biceps. It is an excellent way to improve your posture and build upper-body strength. Execution Begin with your feet shoulder-width apart, holding a dumbbell in each hand. Slightly bend your knees and

Dumbbell Biceps Curl

If you are looking for an effective way to train your biceps, the Dumbbell Biceps Curl is an excellent choice. This exercise is not only simple to perform, but also offers unique benefits such as improved arm strength and muscle definition. Execution Begin standing in a stable position, with you

Dumbbell Chest Press

The Dumbbell Chest Press is a powerful exercise that targets your chest muscles, triceps, and shoulders. This exercise provides a unique opportunity to train each side of your body independently, leading to more balanced muscle development and improved muscle coordination. Execution Lie on you

Dumbbell Deadlift

The deadlift is also known as the king of all exercises. Looking at the list of muscles involved above, you can infer why. The calf muscles bring the lower legs, which extend forward, back into alignment above the ankles when you stand up and also provide stability throughout the entire movement. T

Dumbbell Diagonal Lift

If you are looking for an exercise that challenges both your upper and lower body, the Dumbbell Diagonal Lift is an excellent choice. This exercise offers a unique combination of strength training and coordination, allowing you to train multiple muscle groups simultaneously. Execution Begin by s

Dumbbell Diagonal Punch

Would you like to add a dynamic exercise to your routine that improves both your strength and coordination? Try the Dumbbell Diagonal Punch. This exercise combines the benefits of strength training with a unique movement that you do not often encounter in the gym. It is a great way to keep your work

Dumbbell Front + Lateral Raise

The Dumbbell Front + Lateral Raise is an effective exercise that targets strengthening and toning your shoulders. By combining two movements, you maximize the efficiency of your workout and work both the front and side deltoids. Execution Begin standing with your feet shoulder-width apart, holdi

Dumbbell Hammer Curl

The Dumbbell Hammer Curl is a popular strength exercise that targets the development of the biceps and forearm muscles. This variation of the traditional biceps curl emphasizes the long head of the biceps and the brachialis, a muscle located beneath the biceps, giving your arms a fuller and more def