CrossFit has established itself as a dynamic and challenging training style that goes above and beyond regular workouts. It combines strength training, cardio endurance, and functional exercises that require strength, balance, agility, and endurance.

In this article, we take a tour across the CrossFit exercise universe, with the goal of providing a thorough resource detailing the key CrossFit exercises from which to create your workouts of the day. We’ve got you covered, from the explosive strength of Olympic lifts to the bodyweight mastery of calisthenics, the controlled intensity of weighted exercises, and the endurance requirements of distance workouts.

CrossFit Exercises List

1. The Snatch
2. The Clean and Jerk
3. Pull Ups
4. Push Ups
5. Bodyweight Squats
6. Burpees
7. Handstand Push Ups
8. Pistols
9. Box Jumps
10. Toes to Bar
11. Handstand Hold
12. Muscle Ups
13. Barbell Squats
14. Deadlift
15. Clean and Press
16. Dumbbell Thrusters
17. Kettlebell Swings
18. Turkish Get-Up
19. Dumbbell Row
20. Front Rack Lunges
21. Goblet Squats
22. Push Press
23. Running
24. Swimming
25. Cycling
26. Running

Section 1: Olympic Lifts

The two key Olympic lifts are the clean and jerk and the snatch. These two exercises have become cornerstone moves of CrossFit training. The reason is simple: they are two of the best moves you can do to build explosive power, strength, speed, and athleticism.

The inclusion of Olympic lifts in CrossFit is based on creating functional strength and power related to daily activities. These exercises put athletes through explosive force-required real-world circumstances, such as lifting heavy objects or overcoming obstacles, by forcing them to shift weight dynamically. CrossFit users improve their general athleticism, muscular recruitment, and cardiovascular conditioning by becoming proficient in Olympic lifts.

The Snatch

The snatch is a dynamic and intricate Olympic lift that demands precise technique, explosive power, and exceptional flexibility. It involves lifting the barbell from the ground to an overhead position in a single swift motion. Here’s a breakdown of the snatch technique:

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

The clean and jerk is a two-part Olympic lift showcasing upper and lower body strength, explosive power, and precision. It’s performed in two distinct phases: the clean and 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 Based WOD

WOD Name: “Barbell Blitz” – “Barbell Blitz” is a CrossFit workout designed to focus on 

Olympic lifting techniques while incorporating the full-body benefits of functional movements. The workout involves three key Olympic lifts: power snatch, clean and jerk, and overhead squat. The combination of these lifts challenges various muscle groups and enhances coordination.

The objective of the workout is to perform as many rounds as possible within the 20-minute time frame. Maintaining proper form and technique throughout each lift is essential to prevent injury and ensure optimal results. The power snatch and clean and jerk emphasize explosive power, while the overhead squat tests stability and flexibility.

Participants can adjust the weight of the barbell according to their skill level and strength. The emphasis is on quality movement rather than speed, especially during the overhead squat, where maintaining balance and depth is crucial.

“Barbell Blitz” improves Olympic lifting skills and contributes to overall strength, coordination, and mental focus. As with any CrossFit workout, scaling options are available to accommodate different fitness levels, ensuring everyone can benefit from the challenge and progression of Olympic lifts.

• 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. You can modify the weight 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 muscles used during the workout, particularly the shoulders, hips, and legs.

Section 2: Bodyweight Exercises

The core idea behind CrossFit is to train for real-world functionality. The pushing, pulling, squatting, and jumping motions we use in daily life are mirrored in bodyweight workouts. Bodyweight exercises are crucial to functional fitness because they are so easily translated to everyday duties like carrying groceries and climbing stairs.

Bodyweight workouts are available to anybody, anywhere, because they require little equipment. They offer a handy and efficient way to improve your fitness journey, whether you’re working out in your living room or a well-equipped gym.

Bodyweight CrossFit movements work many muscular groups at once, promoting a holistic approach to muscle activation and synchronization. The stabilizing muscles that must be engaged during exercises like pull-ups, push-ups, squats, and burpees develop functional strength that is transferable to a variety of tasks. This all-encompassing involvement encourages balanced growth and lowers the possibility of muscular imbalances.

The 10 Main CrossFit Exercises (Bodyweight)

Pull-Ups

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. The chin should extend past the top bar.
3.  Slowly lower under control until your arms are fully extended. Keep momentum out of the movement.

Push-Ups

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 till 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

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 to descend to a parallel squat position. Maintain an upright torso.
3. Drive through the heels to return to the start position.

Burpees

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

1. Get down in a handstand position with your back to a wall and your toes touching it.
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)

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. Perform the required rep count and then repeat with the right leg elevated.

Box Jumps

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. Repeat with a fast pace.

Toes-to-Bar

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

1. Get down in a handstand position with your back to a wall and your toes touching it.
2. Keep your back straight and contract your abdominals.
3. Hold the position for the allotted amount of time, gradually lengthening it over time.
4. Put your attention on breathing and holding a steady position.

Muscle-Ups

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. Keep your legs straight and feet together.
2. Pull your body up towards the bar, using your lats to drive you upward. The chin should extend past the top bar.
3. From here, perform a dip motion to extend your torso above the bar to full arm extension.
4. Return to the start position.

Sample CrossFit Bodyweight WOD

WOD Name: Bodyweight Blitz – “Bodyweight Blitz” is a bodyweight-focused CrossFit workout that combines pull-ups, push-ups, squats, and box jumps to create a well-rounded training experience. The objective is to complete the circuit as quickly as possible while maintaining proper technique.

The workout begins with pull-ups, targeting the upper body and back muscles. Push-ups follow, engaging the chest, shoulders, and triceps. Air squats enhance lower body strength and mobility, while box jumps add a dynamic plyometric element to the routine.

This workout encourages participants to push their limits and challenge their endurance. Scaling options, such as assisted pull-ups or lower box heights, are available to ensure accessibility for all fitness levels. “Bodyweight Blitz” is designed to showcase the effectiveness of bodyweight CrossFit exercises in building strength, cardiovascular fitness, and functional movement patterns, aligning perfectly with the principles of 

CrossFit training.

• 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 CrossFit movements in order, completing all reps of one exercise before moving to the next.
• Focus on maintaining good form and quality reps throughout the workout.
• Use modifications or scaling options as needed for your fitness level.

Scoring

• Record your total time to complete the circuit.

Cool Down

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

Section 3: Weighted Exercises

Weighted exercises involving barbells, dumbbells, kettlebells, and other tools, add variety and challenge to CrossFit workouts. Many weighted activities, like squats, deadlifts, and thrusters, are compound in nature and work many muscle groups at once, leading to a general increase in functional strength and power.

CrossFit programming emphasizes overall muscular development and aesthetics in addition to performance. Weightlifting is a good way to promote hypertrophy or the growth of muscles. While CrossFit movements emphasize functional fitness, building lean muscle helps achieve a balanced body and increases self-confidence. 

The 10 Main CrossFit Exercises (Weighted)

Barbell Squat

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

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 shoulder-width apart, using a mixed 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 

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 shoulder-width apart, using a mixed 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 

1. Hold a pair of dumbbells at shoulder level, with your palms facing forward
2. Keeping your torso upright, hinge at the hips to perform a parallel squat.
3. Push through the heels to return to the start position.
4. Thrust the dumbbells overhead to perform a shoulder press
5. Lower the weights back to the starting position and repeat.

Kettlebell Swing 

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

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

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. Do not 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

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

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 

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 weights back to your shoulders.

Sample CrossFit Barbell WOD 

(WOD) – Strength Surge: “Strength Surge” is a CrossFit workout that combines the benefits of weighted CrossFit exercises to enhance strength, power, and overall muscular endurance. This workout consists of two rounds, each featuring a set of weighted exercises followed by bodyweight exercises to create a well-rounded training experience.

Round 1 focuses on lower body strength and posterior chain engagement with back squats and kettlebell swings while also targeting the upper back with dumbbell rows. 

Round 2 incorporates the clean and press for a full-body power movement, followed by push-ups for upper-body strength and box jumps for plyometric power.

The combination of weight plates and bodyweight exercises challenges multiple muscle groups while providing cardiovascular conditioning. As with any CrossFit workout, participants can modify weights and scaling options to match their fitness level, ensuring both safety and efficacy. “Strength Surge” exemplifies the symbiotic relationship between weighted exercises and functional fitness within the context of CrossFit training.

• Duration: 20-25 minutes
• Through weighted exercises, the objective is to develop strength, power, and overall muscular endurance.
• 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 during the workout.

Section 4: Distance Workouts

Distance workouts weave a thread of aerobic endurance, resiliency, and mental fortitude into a CrossFit WOD. Four key types of distance training are used in CrossFit workouts:

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

Running is a basic human movement that tests endurance, fortitude, and pace management. Running distances in CrossFit exercises test athletes’ ability to maintain consistent strides, conquer inclines, and get over mental obstacles, whether on trails, tracks, or highways.

Rowing on ergometers simulates the motion of rowing a boat while providing a full-body cardiovascular workout. It works the upper and lower body while providing low-impact conditioning. The cardiovascular and muscular endurance benefits of rowing workouts are increased, and athletes are forced to perfect their technique.

Swimming offers a special combination of aerobic and resistance training for the entire body. Exercises involving long-distance swimming help improve lung capacity, muscle endurance, and breath control. CrossFit swimming adds a cool aquatic aspect to the workouts while also boosting comfort in open water.

Cycling is a great way to strengthen your heart, whether you’re doing it on a road cycle or a stationary bike. Exercises involving long-distance cycling put riders under pressure to bike over a variety of terrains, improving their leg strength, endurance, and mental toughness.

Adding Distance Training to Your CrossFit Workouts

Plan Ahead: To begin, schedule your workouts ahead of time and include distance exercises on particular training days. Consider your total training objectives if you want to include distance workouts like running, rowing, swimming, or cycling.

Warm-Up Properly: Perform a complete warm-up to get your body ready for the forthcoming action before starting any distance exercises. A brief aerobic warm-up, such as running or jumping jacks, together with dynamic stretches and mobility exercises may assist boost blood flow and lower the chance of injury.

Choose the Appropriate Intensity: Choose between steady-state endurance exercises, interval and sprint training based on your fitness level, experience, and goals. For instance, you might decide to run a predetermined distance at a moderate pace or do sprinting and recovery intervals.

Choose Distance and Length: Choose the activity’s distance and length based on your degree of fitness and the type of distance exercise you’re integrating. Start with moderate distances and progressively increase them as your endurance increases.

Integrate CrossFit routines: To produce a well-rounded workout, combine distance workouts with CrossFit routines. For instance, you may combine bodyweight exercises like push-ups, squats, or burpees with jogging intervals. This combo keeps the workout interesting by introducing diversity.

Watch Technique: To avoid injuries, concentrate on keeping appropriate technique throughout long-distance activities. Pay attention to your form when running, rowing, swimming, or cycling, and make any necessary corrections.

Vary Terrain and Conditions: Change up the terrain and circumstances of your distance exercises. When running, think about doing hill sprints or trail runs. When using a rowing machine, experiment with the resistance settings. Changing up the atmosphere makes things more challenging and puts new demands on your body.

Track Progress: Track your long-distance exercise results to track your development over time. Keep track of the distances, times, and other important parameters. By keeping track of your progress, you can set new objectives and monitor advancements in your endurance.

Recovery and Cool Down: Include a cool-down regimen that involves static stretches and mobility exercises targeting the muscles engaged during the workout after completing distance workouts. This promotes healing and lessens discomfort in the muscles.

Balance and Rest: Make sure you schedule enough time for rest and recovery in between distance-focused workouts. Balance distance exercises with other CrossFit elements like strength training and skill development.

Pay Attention to Your Body: Pay close attention to your body’s signals and modify the length and intensity of your distance exercises as necessary. Burnout and an elevated risk of injury can result from overtraining.

Sample CrossFit Distance WOD

(WOD) – Endurance Fusion: Endurance Fusion” is a CrossFit workout that combines distance exercises with functional movements to challenge cardiovascular endurance, strength, and mental resilience. This workout features three rounds, each incorporating running, rowing, and a different functional movement.

Round 1 emphasizes moderate-paced running, challenging thrusters, and a substantial rowing distance. Round 2 increases intensity with faster running intervals, push-ups for upper body strength, and shorter but more intense rowing segments. Round 3 pushes the limits with sprint-paced running, air squats for leg endurance, and high-intensity rowing sprints.

The alternating distance work and functional movements create a dynamic training experience that stimulates both aerobic and anaerobic systems. Participants can adjust running and rowing distances according to their fitness level, ensuring an effective workout for all. “Endurance Fusion” embodies the marriage of distance exercises and CrossFit’s functional training philosophy, producing a balanced and challenging training session.

• Duration: 30-40 minutes
• Objective: Develop cardiovascular endurance, mental resilience, and total body strength through a combination of distance work and functional movements.
• 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: Run 800 meters at a moderate pace.
• Dumbbell Thrusters x 15 reps
• Rowing x 500 meters at a challenging pace

Round 2:

• 400-meter Run: Run 400 meters at a faster pace.
• Push-Ups x 20 reps
• Rowing x 250 meters at a challenging pace

Round 3:

• 200-meter Run: Run 200 meters 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 distance and rowing distance based on your fitness level.
• Use 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 during the workout.

Conclusion

Just as an accomplished musician creates a melody by fusing diverse notes, a well-rounded CrossFit exercise program incorporates a variety of activities to create an optimal fitness routine. Weighted CrossFit movements build resilience, bodyweight exercises build functional strength, Olympic lifts test explosive power, and distance training improves cardiovascular endurance.

We encourage you to explore different workouts, try out different movement combinations, and customize your routine to your interests and goals. Doing so will keep your workouts interesting, ever-changing, and super productive.