The Best CrossFit Exercises

Updated June 2026

CrossFit borrows from Olympic lifting, gymnastics, powerlifting, and endurance work. One session can ask you to lift heavy, move fast, and still keep going after you're tired.

That range is the whole idea. It's also why the movement list looks like a wall of jargon when you're starting out.

This guide is a working reference to the best CrossFit exercises—the ones you'll build your workouts of the day from. We've grouped every movement into four families: Olympic lifts, bodyweight, weighted, and distance. Each one is tagged Beginner, Intermediate, or Advanced, so you can scan straight to what fits you.

Every movement includes step-by-step form, and each section ends with a sample WOD you can run as written or scale.

Frequently Programmed in 2026

The CrossFit Open is the closest thing the sport has to a shared programming benchmark. When the season's three workouts drop, boxes everywhere run the same workouts in the same window (that's how CrossFit's official Open format works). It's a useful read on what's actually being tested right now.

The 2026 Open (run February through March) leaned on movements that are already in this guide:

• 26.1 paired wall-ball shots with box jump-overs and medicine-ball box step-overs—a long, ascending grind that rewards a steady squat and reliable cycling on the wall ball.
• 26.2 stacked dumbbell overhead lunges and dumbbell snatches against climbing gymnastics: pull-ups, then chest-to-bar pull-ups, then ring muscle-ups.
• 26.3 ran burpees-over-the-bar with cleans and thrusters at ascending loads, so barbell cycling and pacing under fatigue decided it.

Nothing exotic showed up. The Open rewarded people who own the fundamentals and can repeat them cleanly when tired.

That's the argument for drilling the movements below instead of chasing novelty. The basics are what get tested.

The Full CrossFit Exercises List

Here's the complete list, grouped by family so it mirrors the rest of this guide. Difficulty tags are a rough starting point—any movement scales up or down.

Olympic lifts

1. The snatch (Advanced)
2. The clean and jerk (Advanced)

Bodyweight

3. Pull-ups (Intermediate)
4. Push-ups (Beginner)
5. Bodyweight squats (Beginner)
6. Burpees (Beginner)
7. Handstand push-ups (Advanced)
8. Pistols (Advanced)
9. Box jumps (Intermediate)
10. Toes-to-bar (Intermediate)
11. Handstand hold (Intermediate)
12. Muscle-ups (Advanced)

Weighted

13. Barbell squat (Intermediate)
14. Deadlift (Intermediate)
15. Clean and press (Advanced)
16. Dumbbell thrusters (Intermediate)
17. Kettlebell swing (Beginner)
18. Turkish get-up (Advanced)
19. Dumbbell row (Beginner)
20. Front rack lunges (Intermediate)
21. Goblet squats (Beginner)
22. Push press (Intermediate)

Distance

23. Rowing (Beginner)
24. Swimming (Intermediate)
25. Cycling (Beginner)
26. Running (Beginner)

Olympic Lifts

If you want raw explosive power, nothing you can put a barbell to beats the two Olympic lifts—the snatch and the clean and jerk. They're cornerstone moves in CrossFit training for exactly that reason.

Both lifts move a load from the floor to overhead: you generate force fast, then drop your body underneath it. It's the same pattern as picking up something heavy and awkward in real life. Get good at them and your athleticism, coordination, and conditioning all climb together.

These are also the most technical movements in CrossFit. Most coaches treat them as Advanced and spend weeks on positions before adding real load. If you're new, mobility work pays off here—our guide to CrossFit mobility fundamentals is a good companion.

Where to start: before loading either lift, drill the overhead squat and the front squat until both feel stable. The catch position is where most beginners stall.

The snatch (Advanced)

The snatch moves the barbell from the floor to overhead in one continuous motion. It's the most technical lift in the building—you need clean positions, real speed, and the flexibility to catch deep overhead. Here's the breakdown:

Setup:

1. Begin with the barbell on the ground, positioned over the balls of your feet.
2. Stand with your feet hip-width apart, toes pointed slightly outward.
3. Grip the barbell wide with a hook grip (thumbs wrapped around the bar).

First pull:

1. Lift the barbell off the ground while maintaining a flat back and an upright chest.
2. Keep your shoulders directly over or slightly ahead of the barbell as it rises.
3. As the barbell passes your knees, initiate the second pull.

Second pull:

1. Explosively extend your hips, generating upward momentum.
2. Simultaneously shrug your shoulders and pull the barbell upward, close to your body.
3. Keep the barbell close to your hips as you pull yourself underneath it.

Transition:

1. Rapidly drop into a squat position while the barbell continues its upward trajectory.
2. Catch the barbell overhead with locked-out arms in a deep squat (overhead squat position).
3. Stand up from the squat to complete the lift.

The clean and jerk (Advanced)

The clean and jerk is really two lifts in one—pull the bar to your shoulders, then put it overhead. It runs in two distinct phases: the clean, then the jerk.

Clean phase:

1. Start with the barbell on the ground, similar to the setup for the snatch.
2. Lift the barbell off the ground while maintaining a flat back and an upright chest.
3. Once the barbell passes your knees, explode your hips and shrug your shoulders.
4. Pull yourself under the barbell and catch it on your shoulders in a front squat position.
5. Stand up from the squat to complete the clean.

Jerk phase:

1. From the front squat position, dip slightly and then drive upward with your legs.
2. As you drive upward, quickly transition your feet into a split stance (one foot forward, one foot back).
3. Press the barbell overhead with locked-out arms.
4. Drop underneath the barbell to catch it in a stable overhead position.
5. Recover by bringing your feet back together.

Sample Olympic lift WOD

WOD name: Barbell Blitz.

The goal here is clean technique when you're tired—three lifts on repeat: power snatch, clean and jerk, and overhead squat.

The goal is as many rounds as possible in 20 minutes. Form holds priority over speed the whole way through, especially on the overhead squat, where depth and balance are the first things to go. Scale the weight to your skill level.

• Duration: 20 minutes
• Objective: Improve Olympic lifting technique and build explosive power.
• Equipment needed: Barbell, weight plates, timer.

Warm-up

• 5-7 minutes of dynamic stretching and mobility exercises.
• 2-3 sets of light barbell lifts (snatch and clean and jerk) to warm up specific muscle groups.

Workout (complete as many rounds as possible [AMRAP] in 20 minutes of the following circuit)

1. Power snatch x 5 reps
2. Clean and jerk x 5 reps
3. Overhead squat x 5 reps

Notes

• Use a weight that challenges you but allows for proper technique. Adjust as needed throughout the workout.
• Rest as needed between rounds to maintain quality movement.

Scoring

• Count the total number of rounds completed within the 20-minute time frame.

Cool down

• Spend 5-10 minutes on static stretches, focusing on the shoulders, hips, and legs.

Bodyweight Exercises

Think about hauling a kid up the stairs or getting yourself up off the floor. Bodyweight movements mirror those everyday patterns directly. That's why they carry over so cleanly into real life.

They're also the most accessible movements here. Most need little or no equipment, so you can train them in a well-equipped gym or your living room. (If you're weighing the other direction, here's what it takes to open a CrossFit gym.)

Bodyweight work hits several muscle groups at once. Pull-ups, push-ups, squats, and burpees all recruit stabilizer muscles, and training them evenly keeps you from ending up strong in one direction and weak in another.

Where to start: push-ups, bodyweight squats, and burpees are the Beginner entry points. Build volume there before chasing the gymnastics skills—handstand push-ups, pistols, and muscle-ups all sit at the top of the difficulty ladder.

The 10 main CrossFit exercises (bodyweight)

These are the ten bodyweight movements that show up most often in programming, ordered roughly from foundational to gymnastic.

Pull-ups (Intermediate)

1. Hang from a pull-up bar with hands shoulder-width apart and your palms facing away from your body. Keep your back straight and contract your abdominals. Bend your knees and cross your ankles over each other.
2. Pull your body up towards the bar, using your lats to drive you upward. Pull until your chin clears the top of the bar.
3. Slowly lower under control until your arms are fully extended. Keep momentum out of the movement.

Push-ups (Beginner)

1. Starting in a plank position, spread your hands out to around shoulder width. Maintain a straight body posture from head to heels.
2. Keep your elbows close to your sides while bending them to lower your body to the floor until your chest is barely off the ground.
3. Keeping your body straight, push through the chest and triceps to raise yourself back up to the beginning position.

Bodyweight squats (Beginner)

1. Stand with your feet shoulder-width apart. Place your weight on your heels while maintaining a tight core and keeping your chest high. Clasp your hands together in front of your chest.
2. Hinge at the hips and descend until your hip crease passes below the top of the knee (at least parallel). Maintain an upright torso.
3. Drive through the heels to return to the start position.

Burpees (Beginner)

1. Stand with your feet shoulder-width apart and arms by your sides.
2. Drop down to place your palms on the floor as you kick your legs back to full extension. You should now be in the top plank position.
3. Perform a standard push-up.
4. Kick your feet back in as you jump up, lifting your arms into the air.

Handstand push-ups (Advanced)

1. Kick up to a handstand belly-to-wall, chest toward the wall and heels resting on it (back-to-wall is a fine beginner variation).
2. Bend your elbows to lower your head to the floor.
3. Push through the triceps and deltoids to return to the start position. Maintain a tight core and straight posture throughout.

Pistols (single-leg squats) (Advanced)

1. Stand with feet shoulder width and your arms extended in front of you for balance. Extend your left leg into the air so you are balancing on your right leg.
2. Slowly and deliberately descend to as close to a parallel squat position as you can.
3. Push through the right heel to return to the start position.
4. Finish your reps, then switch: extend the right leg and balance on the left.

Box jumps (Intermediate)

1. Stand in front of a sturdy step-up platform that is 16-24 inches high. Your feet should be shoulder-width apart.
2. Bend your hips and knees slightly, then leap onto the platform to land on both feet.
3. Step back down, one leg at a time.
4. Step down under control between reps—avoid rebounding straight off the box, which spikes Achilles strain.

Toes-to-bar (Intermediate)

1. Hang from a pull-up bar with an overhand grip and your hands slightly wider than shoulder-width apart.
2. Hinge at the hips to lift your legs to touch the bar with your toes. Keep your core tight.
3. Slowly and deliberately lower back to the start position.

Handstand hold (Intermediate)

1. Kick up to a handstand belly-to-wall, chest toward the wall and heels resting on it (back-to-wall is a fine beginner variation).
2. Keep your back straight and contract your abdominals.
3. Hold the position for the allotted time, gradually lengthening it as you progress.
4. Put your attention on breathing and holding a steady position.

Muscle-ups (Advanced)

1. Hang from a pull-up bar with a false grip and hands just outside shoulder-width.
2. Drive an aggressive kip and an explosive pull, bringing your chest to the bar.
3. Turn over fast, rolling your shoulders and torso over the bar as your wrists turn over.
4. Press out of the dip to full lockout with your arms straight.

Note: Ring muscle-ups follow the same pull-and-turnover idea, but the unstable rings change the timing and the dip.

Once a few of these feel solid, string them together in the sample WOD below.

Sample bodyweight WOD

WOD name: Bodyweight Blitz.

This one combines pull-ups, push-ups, squats, and box jumps into a well-rounded circuit. The goal is to finish as fast as you can while holding your technique together.

It opens with pull-ups for the upper body and back, moves to push-ups for the chest, shoulders, and triceps, then air squats for lower-body strength, and finishes with box jumps for a plyometric kick. Scaling options—assisted pull-ups, lower box heights—keep it accessible at any level.

• Duration: 15-20 minutes
• Objective: Improve bodyweight strength, endurance, and mobility.
• Equipment needed: Timer, pull-up bar, box/platform.

Warm-up

• 5-7 minutes of light cardio (jogging, jumping jacks, etc.).
• Dynamic stretches to prepare the major muscle groups.

Workout (complete the following circuit for time)

1. Pull-ups x 10 reps
2. Push-ups x 15 reps
3. Air squats x 20 reps
4. Box jumps x 10 reps

Notes

• Perform the movements in order, completing all reps of one exercise before moving to the next.
• Focus on good form and quality reps throughout.
• Use modifications or scaling options as needed.

Scoring

• Record your total time to complete the circuit.

Cool down

• Spend 5-10 minutes on static stretching, emphasizing the muscles worked.

Weighted Exercises

Weighted movements—barbells, dumbbells, kettlebells, and the rest—add variety and load to your training. Many of them, like squats, deadlifts, and thrusters, are compound lifts that work several muscle groups at once, so the strength they build carries across the board.

There's an aesthetic payoff too. CrossFit programs for performance first, but loaded lifts are also one of the better ways to build lean muscle.

Where to start: the Beginner-friendly entries here are the goblet squat, kettlebell swing, and dumbbell row. Nail the hip hinge in those before progressing to the barbell squat, deadlift, and the Advanced clean and press.

The 10 main CrossFit exercises (weighted)

These are the ten loaded movements you'll meet most often in programming.

Barbell squat (Intermediate)

1. Place a barbell on a squat rack at shoulder height.
2. Step under the barbell and position it across your upper back, resting on your trapezius muscles.
3. Step back from the rack and stand with feet shoulder-width apart.
4. Keep your chest up, core engaged, and weight on your heels.
5. Hinge your hips and bend your knees, pushing them outward.
6. Descend until your thighs are parallel to the ground.
7. Push through your heels to return to an upright position.

Deadlift (Intermediate)

1. Stand facing a loaded barbell with your feet hip-width apart and your mid-feet under the bar.
2. Hinge at the hips and bend your knees to lower to the bar, keeping your chest up, back flat, and core engaged.
3. Grip the bar with hands just outside your legs, double-overhand or hook grip.
4. Lift the barbell by extending your hips and knees.
5. Stand up to full extension.
6. Lower the barbell back to the ground under control.

Clean and press (Advanced)

1. Stand facing a loaded barbell with your feet hip-width apart and your mid-feet under the bar.
2. Hinge at the hips and bend your knees to lower to the bar, keeping your chest up, back flat, and core engaged.
3. Grip the bar with hands just outside your legs, hook or double-overhand grip.
4. Perform the clean phase by lifting the barbell to your shoulders.
5. Press the barbell overhead by extending your arms.
6. Lower the barbell back to your shoulders and then to the ground.

Dumbbell thrusters (Intermediate)

1. Hold a pair of dumbbells at your shoulders, palms facing in.
2. Squat to at least parallel, keeping your torso upright.
3. Drive up out of the squat and use that momentum to press the dumbbells overhead in one fluid motion.
4. Lower the dumbbells back to your shoulders and repeat.

Kettlebell swing (Beginner)

1. Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of your body.
2. Hinge at the hips, swinging the kettlebell back between your legs.
3. Explosively thrust your hips forward, swinging the kettlebell up to chest height.
4. Let the kettlebell swing back down between your legs and repeat.

Turkish get-up (Advanced)

1. Lie on your back, holding a kettlebell in one hand with your arm extended.
2. Roll onto your side, using your free hand to prop yourself up.
3. Push through your elbow and lift your torso off the ground.
4. Extend your hips and raise your body to a kneeling position.
5. Stand up, then reverse the steps to return to the starting position.

Dumbbell row (Beginner)

1. Hold a dumbbell in each hand, palms facing your torso. Your feet should be shoulder-width apart.
2. Bend your knees slightly and hinge at the hips so your torso is at a 45-degree angle to the floor.
3. Pull the dumbbells towards your hips, squeezing your shoulder blades together. Don't lift your torso; the only movement should be through the arms.
4. Lower the dumbbells back to the starting position and repeat.

Front rack lunges (Intermediate)

1. Hold a barbell in the front rack position.
2. Step forward into a lunge, bending both knees to 90 degrees.
3. Push through your front heel to return to the starting position.
4. Alternate legs and repeat.

Goblet squats (Beginner)

1. Hold a kettlebell or dumbbell close to your chest, gripping it vertically. Your feet should be shoulder-width apart.
2. Perform a squat while keeping the weight close to your body.
3. Lower your hips until your thighs are parallel to the ground.
4. Push through your heels to stand back up.

Push press (Intermediate)

1. Hold a barbell at shoulder height.
2. Dip at the knees and hips.
3. Explosively extend your hips and knees to drive the weight overhead.
4. Lock out your arms at the top, then lower the weight back to your shoulders.

Sample weighted WOD

WOD name: Strength Surge.

This one pairs weighted CrossFit movements to build strength, power, and muscular endurance. It runs two rounds, each combining loaded lifts with bodyweight work for a balanced session.

Round 1 hits lower-body strength and posterior chain with back squats and kettlebell swings, plus dumbbell rows for the upper back. Round 2 brings in the clean and press for full-body power, then push-ups and box jumps. Modify weights and scaling to match your level.

• Duration: 20-25 minutes
• Objective: Build strength, power, and muscular endurance through weighted exercises.
• Equipment needed: Barbell, dumbbells, kettlebells, timer.

Warm-up

• 5-7 minutes of light cardio (jump rope, brisk walk, etc.).
• Dynamic stretches to prepare the major muscle groups.

Workout (complete the following circuit for rounds within the specified time frame)

Round 1:

• Back squats x 8 reps (using a challenging weight)
• Dumbbell rows x 10 reps each arm
• Kettlebell swings x 15 reps

Round 2:

• Clean and press x 5 reps (using a challenging weight)
• Push-ups x 12 reps
• Box jumps x 10 reps

Notes

• Perform each exercise within a round with minimal rest between movements.
• Rest for 1-2 minutes after completing each round.
• Adjust weights as needed to maintain proper form and intensity.

Scoring

• Count the total number of rounds and partial rounds completed within the time frame.

Cool down

• Spend 5-10 minutes on static stretches, focusing on the muscle groups worked.

Distance Workouts

Distance work is where CrossFit builds its aerobic base. It leans on four types of distance training:

1. Rowing
2. Swimming
3. Cycling
4. Running

Running is the simplest distance test there is—just you, a clock, and your pacing. Intervals are where it bites: holding your stride after your legs are already cooked.

Rowing on an erg gives you a full-body cardio hit that stays low-impact. Sloppy technique shows up fast as a slower split, so it forces you to row clean.

Swimming blends aerobic and resistance work for the whole body. Bad breathing stops you cold in the water, so it trains your lungs whether you like it or not.

Cycling strengthens the heart on an air bike (Assault or Echo), a stationary bike, or a road bike. Put in long efforts over varied terrain and the leg endurance follows.

Adding distance training to your CrossFit workouts

Plan ahead. Slot distance work onto specific training days and match the volume to your goals.

Warm up first. A few minutes of easy cardio plus dynamic stretching lowers your injury risk before you push the pace.

Match the intensity to the goal. Steady-state, intervals, or sprints—pick based on what you're training that day, and build distance gradually as your engine grows.

Mix it with functional movements. Pairing run or row intervals with push-ups, squats, or burpees keeps the session varied and closer to how WODs actually run.

Vary the terrain. Hill sprints, trail runs, different erg resistance settings—new conditions put new demands on your body.

Recover, and don't overdo it. Cool down with stretching, leave real rest between hard distance days, and back off when your body's telling you to.

Sample distance WOD

WOD name: Endurance Fusion.

Cardio endurance, strength, and resilience all get tested here as distance work meets functional movements. It runs three rounds, each pairing running and rowing with a different functional movement.

Round 1 sets a moderate pace with running, thrusters, and a solid rowing distance. Round 2 picks up the speed with faster running, push-ups, and shorter, harder rowing. Round 3 pushes the limit with sprint running, air squats, and high-intensity rowing. Scale the distances to your level.

• Duration: 30-40 minutes
• Objective: Develop cardiovascular endurance, mental resilience, and total-body strength.
• Equipment needed: Running shoes, rowing machine, dumbbells, timer.

Warm-up

• 5-7 minutes of light cardio (jump rope, brisk walk, etc.).
• Dynamic stretches to prepare the major muscle groups.

Workout (complete the following circuit for rounds within the specified time frame)

Round 1:

• 800-meter run at a moderate pace.
• Dumbbell thrusters x 15 reps
• Rowing x 500 meters at a challenging pace

Round 2:

• 400-meter run at a faster pace.
• Push-ups x 20 reps
• Rowing x 250 meters at a challenging pace

Round 3:

• 200-meter run at a sprint pace.
• Air squats x 30 reps
• Rowing x 100 meters at a sprint pace

Notes

• Perform each exercise within a round with minimal rest between movements.
• Rest for 1-2 minutes after completing each round.
• Adjust the running and rowing distances to your fitness level.
• Use an appropriate dumbbell weight for thrusters to maintain proper form.

Scoring

• Count the total number of rounds and partial rounds completed within the time frame.

Cool down

• Spend 5-10 minutes on static stretches, focusing on the muscle groups worked.

Building a Complete CrossFit Routine

No single exercise makes a good CrossFit routine. The mix does—Olympic lifts, gymnastics, loaded barbell work, and a real aerobic base, in whatever balance fits your goals.

The 2026 Open made the same point: the people who win are the ones who own the fundamentals and can repeat them under fatigue.

So start where you are—lean on the Beginner movements, scale the rest, and add difficulty as your skill catches up.

Mix the movements and keep it interesting. That's what keeps you coming back.

And if you're the one programming these workouts for a roomful of members, the floor is only half the job—the other half is enrollment, billing, and keeping track of who showed up.

That's what Gymdesk's CrossFit gym software is built to handle, so you can spend your time coaching instead of chasing paperwork.