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.
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.
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.
87 exercises
CrossFit Clear filter
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
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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
The standing horizontal dumbbell row moves light dumbbells between an extended-arm position and the chest while the torso remains upright.
The dumbbell tabletop drag combines a reverse tabletop hold with moving a dumbbell beneath the body, challenging trunk and shoulder stability.
The dumbbell thruster combines a squat with an overhead press. The legs initiate the upward movement before the shoulders and triceps finish the press.