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 Triceps Overhead Extension

If you're looking for an effective way to strengthen your triceps, the Dumbbell Triceps Overhead Extension is an excellent choice. This exercise specifically targets the triceps muscles at the back of your upper arms, which can lead to improved arm strength and a more defined look. Execution Beg

Dumbbell Triceps Push-Up to Dumbbell Row

Introduction The Dumbbell Triceps Push-Up is a powerful exercise that targets the triceps while also engaging other parts of your upper body. This variation of the classic push-up adds extra resistance, making your triceps work harder. It is an excellent exercise for building strength and definition

Dumbbell Windmill

The Dumbbell Windmill is a dynamic exercise that builds strength while also improving flexibility and stability. This exercise targets multiple muscle groups and offers a unique combination of benefits not commonly found in other exercises. Execution Begin by holding a dumbbell in one hand and e

Dumbbell Y-Raise

If you’re looking for an effective way to strengthen your shoulders and upper back, the Dumbbell Y-Raise is an excellent choice. This exercise is unique because it targets the smaller muscle groups in your shoulders and upper back, which can lead to better posture and fewer injuries. Execution S

Elbow Squeeze to Shoulder Press

The Elbow Squeeze to Shoulder Press is a dynamic exercise that requires both strength and coordination. This exercise combines squeezing the elbows together with a shoulder press, allowing you to train multiple muscle groups simultaneously. What makes this exercise unique is that it not only strengt

Flat Dumbbell Press

The flat dumbbell press, or 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 engaged to pull the upper arm forward and inward. The triceps are engage

Glute Kick Band

If you're looking for an effective way to strengthen your glutes, the Glute Kick Band exercise is for you. This exercise is unique because it specifically trains the gluteus maximus, medius, and minimus using a resistance band, providing an extra challenge and effectiveness. Execution Begin by f

Handstand Walk

The handstand walk is an impressive exercise that tests not only your strength but also your balance and coordination. It is a dynamic movement that challenges your entire body and offers unique benefits for your upper body, core, and proprioceptive skills. Execution Start in a standing position

Isometric Knee Press

The Isometric Knee Press is a powerful exercise that focuses on strengthening your thighs and glutes without requiring any movement. It is a static exercise, meaning your muscles remain under tension without your joints moving. This makes it an excellent choice for people looking for a low-impact wo

Jump Rope: Alternating Leg Hop

Introduction: Jumping rope is a fantastic cardio exercise that raises your heart rate and improves your coordination. The Alternating Leg Hop variation adds an extra dimension by alternating between hopping on one leg, creating a more intense workout and emphasizing balance and agility. Execution:

Jump Rope: Double Under

The Double Under is an intense jump-rope exercise in which the rope passes under your feet twice with each jump. This exercise improves your coordination, speed, and cardiovascular fitness. Execution: Begin with the rope behind your feet and hold the handles firmly. Swing the rope over your he

Kneeling Landmine Press

The Kneeling Landmine Press is a dynamic exercise that focuses on strengthening your shoulders and upper body. What makes this exercise unique is that it uses a landmine setup, which creates a natural arcing motion that is gentler on your shoulders than traditional pressing movements. Execution

Kneeling 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

Lat Pulldown

The lat pulldown is named after the muscle primarily targeted by it: the latissimus dorsi, or the lats. The lat pulldown can be performed in several ways. It can be performed with a narrow, wide, or neutral grip (using a V-bar). The hands can be placed on the bar with the palms facing you (supinated

Lateral Shuffle

Introduction: The Lateral Shuffle is a dynamic exercise that improves your lateral mobility and speed. It is a great way to train your coordination and strengthen your lower body in a unique way. Execution: Start with your feet hip-width apart and your knees slightly bent. Lower your hips slig

Lever Front Pulldown

The Lever Front Pulldown is an effective exercise for strengthening your upper body, particularly the muscles of your back and shoulders. This exercise helps improve your posture and may contribute to better muscle definition. Execution: Find a pulldown machine and set the weight you want to use

Medicine Ball Chest Press

Military Press

The barbell shoulder press, sometimes called a 'military press', is an exercise that works all three 'heads of the deltoid' (but not to the same degree). This is the deltoid muscle responsible for raising the upper arm. The pectoralis major assists in raising the arms. Especially the fibers that run

Muscle-Up

The muscle-up is an advanced strength exercise in which you pull yourself up and press yourself above the bar or rings. It combines a pull-up with a dip, making it a full upper-body exercise that requires both strength and technique. Execution: Begin hanging from a pull-up bar or rings with a fa

Offset Squat

The offset squat is a variation of the traditional squat that presents a unique challenge to your balance and stability. Holding the weight on one side of your body forces your muscles to work harder to keep your body balanced. Execution Begin by holding a dumbbell or kettlebell in one hand, at

Plank Shoulder Taps

The Plank Shoulder Tap is a dynamic variation of the traditional plank that not only improves core stability but also challenges coordination and balance. By adding the shoulder tap, you increase the intensity while also working on shoulder stability. Execution Begin in a standard plank position

Plank Walk With Band

The Plank Walk With Band is a dynamic exercise that combines stability, strength, and endurance. Adding a resistance band not only challenges your core but also gives your shoulders, arms, and legs an intense workout. Execution Begin in a plank position with the resistance band around your ankle

Push-Up

The push-up is a classic bodyweight exercise that you can do anywhere. It is an effective way to strengthen your upper body and core without having to go to the gym. Execution: Start in a plank position with your hands on the floor slightly wider than shoulder-width apart. Ensure that your bod