5 CrossFit Exercises That You Must Add To Your Workout

CrossFit Exercises

June 15th, 2021   |   Updated on June 25th, 2022

CrossFit is a form of strength and endurance training that consists of a series of functional exercises that are to be done at a high-intensity level within a short burst of time to get your heart rate going.

CrossFit exercises are great for people who don’t like working out in a traditional gym setting and are highly beneficial in helping boost stamina levels and building muscle.

Additionally, this workout gets your cardiovascular levels up, which can help spike your metabolism and burn more extra fat compared to other workouts.

But What Does A CrossFit Workout Consist Of?

Easy to do functional exercises that anyone can do. Here are a few home CrossFit equipment that you must incorporate into your workout routine:

1. Wall Ball

Here’s a great upper body workout if you want a break from the traditional gym training sessions.

CrossFit equipment required

You’ll need a wall ball, the weight of which can range from 4lbs to 30lbs.

Here’s How To Do It

  • Stand a few feet away from a wall.
  • Hold the ball at chest height.
  • Bend into a squat and as you come up, toss the ball as hard as you can against the wall.
  • Try and catch the ball as it is about to hit the ground.

2. Overhead Kettlebell Swing

This exercise is not only for your leg day at the gym, but it’s also an excellent exercise for fat loss and conditioning your muscles.

CrossFit Equipment Required

You will need a cast iron kettlebell — you can pick the weight depending on your comfort level.

Here’s How To Do It

  • Stand with your feet hip-width apart with the kettlebell 8 to 12 inches in front of you.
  • Now stand in a semi-squatted position, hinge the kettlebell forward as if you were going to perform a deadlift, and swing it between your legs.
  • Now thrust the kettlebell forward and bring it above your head with your arms perpendicular to the floor.
  • Try and push the kettlebell above your head and then behind your head.
  • Return the kettlebell between the legs with control and repeat.

3. Man Makers

Man makers are not only a full-body endurance workout, but they build on strength training as well.

CrossFit Equipment Required

You’ll need a pair of dumbbells.

Here’s How To Do It

  • Position the dumbbells on the floor in front of you.
  • Keeping your back flat, bend forward and grasp the dumbbells.
  • While you are holding the dumbbells, get into a push-up position by kicking one leg back and then the other.
  • Do a one-arm row with the dumbbell for each side.
  • Now hop back to a squat position.
  • Jump as you come up from the squat position, bringing the weights up to shoulder level with you.
  • Arms should face forward as you hop a second time. Then descend into a squat the second time.
  • When coming up, press the weights overhead into a full arm extension.
  • Lower the dumbbells back to your shoulders and slowly return to dumbbells on the floor in front of you.

4. Overhead Squat

Anyone who has been to the gym even once will not be a stranger to a squat.
While a squat is the holy grail workout for glutes, the advantage of an overhead squat is that it will also work your entire core and shoulders as you balance the barbell overhead.

CrossFit Equipment Required

You will need a barbell.

Here’s How To Do It

  • Start with a wide grip on the barbell, and position it behind your neck.
  • Now push the barbell overhead and make sure the barbell, shoulder, and ankle aligned.
  • Now squat with the knees flaring out while maintaining the barbell over your head.

5. Burpee

Burpees are one of the best calisthenic moves for training and can help you burn a turn of calories.

CrossFit Equipment Required

An exercise mat.

Here’s How To Do It

  • Begin in a standing position, and drop into a squat with your hands on the floor.
  • Kick your feet back so that you’re now in a push-up position.
  • After a push-up, return to a squatting position with your hands on the floor. Jump into a standing position.

If you’re just starting with your CrossFit workout, remember quality over quantity is important. Adding 15 burpees or 20 overhead squats with a haphazard form to your workout will not be as effective as doing two burpees or even one overhead squat with the perfect form.

Another important aspect of a CrossFit workout is using the right equipment and knowing how to design a CrossFit workout that suits you.

Make sure to structure your Cross-Fit workout routine. When done right, CrossFit workouts are a great way to build muscle, burn calories and have fun — all in a short period of time.

Author Bio:

Sancket Kamdar, a certified weightlifting coach, and a successful entrepreneur founded SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business, based on his experience.

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