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.

Seated Hammer Curl

Hammer curls are a variation of dumbbell biceps curls. During hammer curls, the hands do not rotate throughout the exercise. The thumbs remain pointing forward, so only one function of the biceps brachii—bending/flexion of the arm—is performed rather than both functions. The deeper-lying brachialis

Shoulder Press

The shoulder press is an effective strength exercise that targets strengthening the shoulders and the upper muscles of your body. This exercise provides an excellent way to improve shoulder stability and strength, which is essential for daily activities and other sports. Execution: Stand upright

Shoulder Taps Modification

Introduction: Shoulder taps are a fantastic exercise for improving core stability and shoulder strength. This modification makes the exercise more accessible if you are still building up to the full plank position. Execution: Begin in a high plank position with your hands directly under your sho

Single-Arm Overhead Extension with Resistance Band

Looking for an effective exercise to add to your arm workout that not only strengthens your triceps but also improves your stability and coordination? Try the single-arm overhead extension with a resistance band. This exercise is unique because it requires you to work with one arm at a time, which h

Single-Leg Hip Thrust

The hip thrust is the exercise that requires the greatest contribution from the glutes. As with the glute bridge, you work the glutes, erector spinae, and hamstrings by bringing your back and legs into one line. The hip thrust is possibly one of the exercises that has grown most in popula

Single-Leg 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 are various forms of the squat. The single-leg squat is performed on

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

Squat Walk

The Squat Walk is a dynamic exercise that builds strength and endurance in your lower body while also improving core stability. This exercise combines the benefits of the traditional squat with the added intensity of movement, making it an excellent choice for anyone looking to take their workout to

Sumo 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 mentioned above. There can be many differences in the way the squat is performed, such as

Trap Bar 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 mentioned above. There can be many differences in the way the squat is performed, such as

Triceps Push-Up on a Bench

The Triceps Push-Up on a Bench is an effective exercise for strengthening and defining your triceps. This variation of the classic push-up places more emphasis on the backs of your upper arms and is an excellent addition to your arm workout. Execution Find a stable bench and stand facing it.

Unilateral Dumbbell 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 engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms. Mus

Wall Ball Shots

Wall ball shots are a dynamic compound exercise that combines strength, coordination, and endurance. This exercise is unique because it provides a full-body workout while also challenging your cardiovascular system. Execution: Start with your feet shoulder-width apart facing a high wall, and hol

Weighted Barbell Push-Ups

Secure a barbell at hip height in a squat rack or on the floor. Without moving the barbell, grip it with both hands just outside shoulder width. Now assume a push-up position, but place your hands on the barbell instead of on the floor as in a standard push-up. Your body should form a straight line

Weighted Pull-Ups

Pull-ups are a very effective way to train the back muscles using body weight as resistance. For some people, however, body weight is no longer sufficient to provide the appropriate resistance. For example, when you can perform more than 20 repetitions with your body weight while aiming to build mus