FITsociety IO
Try for free

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.

Dumbbell Hip Thrust Glutes

Dumbbell Hip Thrust

If you're looking for an effective way to strengthen your glutes and hamstrings, the dumbbell hip thrust is an excellent choice. This exercise offers a unique combination of strength training and stabilization, making it a favorite among fitness enthusiasts. Execution Find a flat bench and sit w
Dumbbell Lying Chest Fly Chest

Dumbbell Lying Chest Fly

The Dumbbell Lying Chest Fly is an effective exercise that targets strengthening and toning your chest muscles. This exercise offers a unique way to work your chest muscles from different angles, leading to more balanced muscle development. Execution Lie on your back on a flat bench with a dumbb
Dumbbell Plank Drag Shoulders

Dumbbell Plank Drag

The Dumbbell Plank Drag is a dynamic exercise that not only improves core stability but also engages your shoulders, arms, and back. This exercise combines the challenge of a plank with the weight of a dumbbell, making it an excellent addition to your workout routine. Execution Begin in a plank
Dumbbell Plank T-Lift Abs

Dumbbell Plank T-Lift

The Dumbbell Plank T-Lift is a dynamic exercise that not only improves your core stability but also engages your shoulders, arms, and back muscles. By combining a plank with a weighted lift, you challenge your body in both strength and balance. Execution Begin in a plank position with your feet
Dumbbell Prone Incline Hammer Curl Forearms

Dumbbell Prone Incline Hammer Curl

Hammer curls are a variation of dumbbell biceps curls. During hammer curls, the hands do not rotate during the exercise. The thumbs remain pointed forward, so only one function (bending/flexion of the arm), rather than two functions of the biceps brachii, is performed. The deeper-lying brachialis ha
Dumbbell Pullover Chest

Dumbbell Pullover

The Dumbbell Pullover is a versatile exercise that targets the development of the chest and back muscles. What makes this exercise unique is that it works both the chest and upper back in one movement, allowing you to perform an efficient workout. Execution Lie on your back on a flat bench with
Dumbbell Push-Up Chest

Dumbbell Push-Up

The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore primarily have a stabilizing function, as
Dumbbell Renegade Row Traps

Dumbbell Renegade Row

If you're looking for an exercise that improves both your strength and stability, the Dumbbell Renegade Row is an excellent choice. This exercise combines a plank with a rowing movement, training not only your back muscles but also your core, shoulders, and arms. Execution Begin in a plank posit
Dumbbell Reverse Curl Forearms

Dumbbell Reverse Curl

The dumbbell bicep curl is perhaps one of the most popular exercises for the biceps. In this variation, with the palms facing down instead of up, greater emphasis is placed on the wrist extensors. These 'extensor' muscles are located on the outer/top side of the forearm. These muscles help stabilize
Dumbbell Reverse Fly Shoulders

Dumbbell Reverse Fly

The Dumbbell Reverse Fly is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is unique because it helps improve your posture and strengthen muscles that are often neglected in other workouts. Execution Begin by holding a dumbbell in each hand. Stand
Dumbbell Reverse Lunge Quads

Dumbbell Reverse Lunge

Lunges could be considered single-leg squats. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges, you hardly need to lean forward from the hips. The lower back and hamstrings therefore work relatively less hard, while more emphasis is placed on the quadri
Dumbbell Reverse Lunge Quads

Dumbbell Reverse Lunge

If you're looking for an effective way to train your lower body, the Dumbbell Reverse Lunge is an excellent choice. This exercise offers a unique combination of balance, strength, and flexibility, making it a valuable addition to your training routine. Execution Start by standing with your fee
Dumbbell Roll-Up Crunch Trim Abs

Dumbbell Roll-Up Crunch Trim

Looking for an exercise that strengthens your core and improves your balance? Try the Dumbbell Roll-Up Crunch Trim. This exercise combines the benefits of a traditional crunch with the added weight of a dumbbell, making your abdominal muscles work harder. Execution Lie on your back with your kne
Dumbbell Russian Twist Obliques

Dumbbell Russian Twist

The Dumbbell Russian Twist is a dynamic exercise that focuses on strengthening your core, with particular emphasis on the oblique muscles. This exercise offers a unique combination of strength training and stabilization, making it an excellent choice for anyone looking to strengthen their core and i
Dumbbell Shoulder Shrugs Traps

Dumbbell Shoulder Shrugs

Dumbbell Shoulder Shrugs are a fantastic exercise for strengthening the muscles in your upper back and shoulders. This exercise is not only easy to perform, but also offers unique benefits for improving your posture and increasing your trapezius strength. Execution Stand upright with your feet s
Dumbbell Side Lunge Quads

Dumbbell Side Lunge

With side lunges, also called lateral lunges, you step sideways into a lunge instead of forward or backward. This sideways push requires more effort from the muscles that move the legs inward (adductors) and the muscles that move them outward (abductors). The smaller gluteal muscles are primarily re
Dumbbell Side Lunge With Overhead Press Quads

Dumbbell Side Lunge With Overhead Press

Introduction: The Dumbbell Side Lunge with Overhead Press is a dynamic compound exercise that challenges both your lower and upper body. This exercise combines a side lunge with a shoulder press, improving your coordination, balance, and strength in a single movement. Execution: Begin with a dum
Dumbbell Side Plank Rotation Obliques

Dumbbell Side Plank Rotation

The Dumbbell Side Plank Rotation is a dynamic exercise that not only improves your core stability but also targets your shoulders, arms, and obliques. This exercise combines the strength of a traditional plank with the added challenge of rotation, making it an excellent choice for anyone looking to
Dumbbell Single-Leg Split Squat Quads

Dumbbell Single-Leg Split Squat

The dumbbell single-leg split squat (also called a Bulgarian split squat) can be compared to lunges. The difference is that you do not step forward or back. You complete a full set with one leg forward first, then repeat it with the other leg. This can make proper execution easier. You only need to
Dumbbell Sit-Ups Abs

Dumbbell Sit-Ups

Looking for an exercise that strengthens your core while challenging your arms? Try Dumbbell Sit-Ups. This exercise combines the classic sit-up with the added weight of a dumbbell, making your abdominal muscles and arms work harder. Execution Lie on your back on a mat, with your knees bent and y
Dumbbell Split Jerk Shoulders

Dumbbell Split Jerk

The barbell split jerk is the final part of an Olympic weightlifting movement (clean and jerk). This part of the exercise primarily targets the stabilizing capacity of the shoulder joint. The lower body activates to get the weight upward, while the upper body then has to stabilize the weight. Beside
Dumbbell Squat Thrust Quads

Dumbbell Squat Thrust

Dumbbell Squat Thrust
Dumbbell Standing Horizontal Row Traps

Dumbbell Standing Horizontal Row

Dumbbell Standing Horizontal Row
Dumbbell Tabletop Drag Abs

Dumbbell Tabletop Drag

Dumbbell Tabletop Drag