List Of Crossfit Exercises

Crossfit is a type of high-intensity training that is often performed in a group setting. Sessions typically last about an hour, and everyone performs the same workout. Crossfit training works all of the muscles in the body, and the list below will show you the main components of a typical Crossfit workout.

List of Crossfit Exercise Categories

There are a few major categories of Crossfit exercises, which we will cover below. They are:

• Barbell Exercises
• Dumbbell Exercises
• Kettlebell Exercises
• Pull-Up Bar Exercises
• Ring Exercises
• Cardio Exercises
• Other Crossfit Resistance Exercises

Read on to learn more about these categories and the exercises that comprise them!

Crossfit Barbell Exercises

Barbell exercises are Crossfit exercises that utilize a barbell, which consists of a metal rod or bar that has heavy weights attached to both ends. These exercises typically involve repetitive movements in which the athlete lifts or performs activities with the barbell. They include:

• Bench Press
• Deadlift
• Back Squat
• Overhead Press
• Hang Clean

Bench Press

Lie on your back on the bench with your eyes lined up underneath the barbell. Make sure to line up your pinkies with the ring marks on the bar. Unrack the bar after taking a deep breath, and then slowly lower the bar in line with your chest. It is important to keep your elbows tucked and your wrists straight while performing the exercise. Push the bar back up with equal strength and lock your elbows at the top. It is a good idea to warm up with no additional weight on the bar to make sure you have the correct form.

Deadlift

Have the bar with weight centered in the platform or area you are performing the exercise. Your stance should be about hip’s width, with your feet slightly pointing outwards. Your grip on the bar needs to be just outside of your knees. When getting set, make sure your back is completely straight in order to avoid injury. Use your legs as your main source of power to lift the bar and thrust forwards for a full extension. Either bring the bar down and perform another rep or drop the bar onto the platform when finished with your set.

Back Squat

While the bar is racked, get underneath it and rest it on your upper back. While standing with your feet shoulder-width apart, unrack the bar and take a few steps back. Begin your squat by pushing your knees outwards and your hips back while keeping your back straight. When you are ready to finish the rep, stand up from the squatted position while keeping your knees outwards and your chest up. Rerack the bar when finished. Using a lifting belt may be beneficial when using heavier amounts of weight.

Overhead Press

Stand shoulder-width apart with the bar in your hands. The bar should be in line with the base of your neck. Tuck your elbows in and have a strong grip on the bar. To perform the exercise, bend your knees slightly and push the bar towards the ceiling. Make sure not to hit yourself with the bar. Extend your arms and hold the position for about three seconds. Either bring the bar down for another rep or drop it safely onto the platform.

Overhead Squat

This exercise requires the athlete to hold a weighted barbell over their head while performing squats. Place your hands wide on the bar and with your feet slightly outside of shoulder’s width. This exercise focuses on developing leg, arm, and core strength.

Clean

This is a somewhat complex movement that focuses on building full-body strength and power. To perform a CrossFit clean, an athlete uses a barbell equipped with weights of their choosing. The goal of the clean is to lift the barbell past the knees and then use leg and arm strength to flip the bar so that it is resting on the chest and shoulder area. The clean is completed by rising from the squat into a standing position and then dropping the bar on the floor.

Hang Clean

Start with the bar in your hands about shoulder-width. Bend your knees slightly, bringing the bar down to the tip of your kneecaps. Thrust your hips so that the bar explodes upwards towards eye level. As the bar begins to drop, fold your wrists and elbows underneath the bar and squat to catch the bar. Hold this position and perform another rep or drop the weight safely onto the platform.

Crossfit Dumbbell Exercises

Dumbbell exercises are a type of Crossfit exercise where athletes use dumbbells, which are smaller versions of barbells, where the bar is short enough to fit in one hand. Dumbbell exercises typically involve repetitive sets of movements with the dumbbells in hand, such as exercises of the arms or full-body exercises with the dumbbells in hand. They include:

• Dumbbell Clean and Press
• Dumbbell Hang Power Clean
• Dumbbell Overhead Press
• Dumbbell Step-Up
• Dumbbell Lunges to Hammer Curl

Dumbbell Clean and Press

The Dumbbell Clean and Press exercise makes use of two dumbbells. To start, place two dumbbells on the floor beside your feet, with one on either side of you. Then, bend down to grab the dumbbells in your hands, like picking up a suitcase, bending your knees, moving your hips back, and keeping your back straight. Upon grabbing the dumbbells, stand up rapidly, lifting your arms as you do so and using the momentum created by your legs to lift the dumbbells. Then, fall into a squat with the dumbbells on your shoulders to complete the clean portion. Afterwards, to perform the press, stand up from the squat and lift the dumbbells overhead in a press.

Dumbbell Hang Power Clean

To perform a Dumbbell Hang Power Clean, begin by standing with your feet as wide as your hips, gripping the center of the dumbbells as they hang by your sides. Next, begin bending your knees until the dumbbells are just above your knees, and then jump upwards sharply. As you do so, bring the dumbbells upward, bending the elbows and keeping the weights close to the body. Finally, bring the dumbbells to rest hanging over the shoulders, and stand up fully.

Dumbbell Overhead Press

The Dumbbell Overhead Press is a fairly simple exercise. To begin, stand upright and with a straight back, holding a dumbbell in each hand. The grip on the dumbbells should be overhand, and you should begin with the dumbbells at the shoulders, with your thumbs on the inside and your knuckles facing upwards. Slowly raise the dumbbells by extending your arms straight upwards until they are fully extended. Pause briefly at the height of your extension, and then lower the dumbbells back to your shoulders.

Dumbbell Step-Up

To perform a Dumbbell Step-Up, you will need two dumbbells and a knee-high surface such as a sturdy box, bench, or step. To begin, stand about eight to 12 inches back from the stepping surface, holding two dumbbells by your side and keeping the chest up. Lift your leg and place it on the stepping surface, then lift yourself up onto the surface using only that leg, and keeping the rest of your body straight. Once you make it to the top, step backwards off the surface using the opposite foot you stepped up with.

Dumbbell Lunges to Hammer Curl

This exercise combines an arm exercise with a lunge. Begin by standing straight with a pair of dumbbells hanging by your sides and your feet at shoulder width. Next, bend one knee forward and step forward with that leg while lowering the opposite knee to the floor. As you descend, lift your arms with the dumbbells in hand and move them in a curling motion until they hang before your shoulders. Pausing at the bottom of your descent, lower the dumbbells back to your sides and then push off with your forward leg to stand back up.

Crossfit Kettlebell Exercises

Kettlebells are essential equipment for CrossFit, and they are great for other workouts, too. Kettlebells can help you work different muscles, especially the core, than their counterpart exercises done with dumbbells. Some of the most popular kettlebell exercises include:

• Kettlebell Farmers Carry
• Kettlebell Good Morning
• Single-Leg Romanian Deadlift
• American Kettlebell Swing
• Kettlebell Snatch
• Kettlebell Gorilla Row

Kettlebell Farmers Carry

Stand shoulder-width apart and place a kettlebell at each foot. Squat down and return to a standing position while engaging your core and keeping your shoulders back. Step forward and start walking with the kettlebells at your sides. Walk your desired distance and set the kettlebells back down beside your feet.

Kettlebell Good Morning

Hold a kettlebell with both hands behind your head. Squeeze your shoulders and bend your knees slightly. Keeping your back arched, bend at the hips until your torso is almost parallel with the floor. Return to the starting position and repeat.

Single-Leg Romanian Deadlift

Hold the kettlebell in one hand at your waist. Bend at the hips while swinging the same-side leg as the hand holding the kettlebell upward. Use the weight of the kettlebell to pull your torso downward until it touches the floor. Use your core muscles to stand up, returning to the starting position.

American Kettlebell Swing

With knees bent, hold a kettlebell between your thighs using an overhand grip. Lean forward, then swing the kettlebell up and over your head, locking your arms at the top of the motion. Safely drop the kettlebell back down and begin the swing again. Beginners should start at five to 10 reps, moving up to 10 to 20 reps with experience.

Kettlebell Snatch

Starting with the kettlebell between your legs, swing it upward to your chest. At the top of the swing, use your shoulders and back muscles to convert the swing into a high pull, then engage your arms and shoulders to push the kettlebell above your head. Swing the kettlebell back to the starting position and repeat.

Kettlebell Gorilla Row

Stand holding kettlebells at your hips with shoulders tight. Lower one kettlebell and widen your feet. Row the lowered kettlebell upward while lowering the other one. Alternate, doing six reps per side. Repeat the same set, this time rotating your torso as much as possible to hit your rhomboids as well as your lats. Do three to four of each type of set.

Crossfit Pull-Up Bar Exercises

Pull-Up Bar exercises are a type of Crossfit exercise where athletes hang from a metal bar that is elevated from the ground to a height of at least seven feet. Pull-up exercises typically involve the athlete lifting themselves via their arm strength. They include:

• Pull-Ups
• Chin-Ups
• Chin-Up Hangs
• Dead Hangs
• Hanging Leg Raises

Pull-Ups

Place your hands on the pull-up bar about shoulder-width apart. Your grip should be overhand, with the outside of your hands facing towards you. When ready, lift yourself into the air. Using your back and shoulders, pull yourself up until your chin reaches the top of the bar. Slowly return to your starting position, fully extending your arms. When done, carefully land back onto the ground after letting go of the bar.

Chin-Ups

The chin-up is a very similar motion compared to the pull-up. The main difference between the two is the grip on the pull-up bar. For a chin-up, the palms of your hands will be facing you, also known as an underhand grip. The exercise is the same besides that. Chin-ups are usually easier to perform than pull-ups.

Chin-Up Hangs

This exercise builds endurance by testing how long you can hold your body weight in one position. To perform this, get into a chin-up position and bring your neck up to the top of the bar. Instead of slowly returning to perform another rep, hold your place at the top of the bar. You will time yourself to see how long you can stay in this position.

Dead Hangs

Another test of endurance, dead hangs are not as difficult as chin-up hangs. Get an overhand grip on the pull-up bar and simply hang; do not perform a pull-up. Make sure not to hang freely, as this can damage your shoulders. Have some lift to your hang but not enough that it is noticeable. The objective is to hang until you lose grip on the bar.

Hanging Leg Raises

This is an exercise that focuses on the core muscles. To perform this, get an overhand grip on the pull up bar about shoulder-width apart. Begin to dead hang, but this time lift your legs with your core muscles. Your legs should reach your eye level before you bring yourself back to a dead hang. It is important to tighten your stomach in order to successfully perform this exercise.

Crossfit Ring Exercises

Ring exercises are a type of Crossfit exercise where athletes use rings that are attached to long cords and suspended from the ceiling. These rings can be utilized similarly to pull-up bars, but can also be used while unattached from the ceiling for various other exercises. They include:

• Ring Push-ups
• Ring Dips
• Ring Row
• L-Sit on Rings
• Forward Roll to Support
• Toes-to-Rings

Ring Push-ups

Adjust the rings to your level, as lower rights provide greater resistance. Start in a plank position, gripping the rings. Lower yourself toward the floor. Pause at the bottom of the motion, then do a push-up back to the starting plank position. As well as strengthening the chest, ring push-ups are great for working your abs and shoulders.

Ring Dips

Make sure that the rings are high enough so your feet do not touch the floor during the motion. Start in the support position, gripping the rings at your side. Lower your body, keeping your arms and shoulders close to your sides and bending your elbows. With control, press your body back up into the support position.

Ring Row

Hold onto the rings with your legs extended in front of you, touching the ground. Hold your torso even with the rings. Lower your body down until your arms are fully extended. Use your arms and back to row (pull) yourself back up and repeat.

L-Sit on Rings

Pull yourself up into a support position, with arms locked at each side. Raise your legs up so they are at a 90° angle to the ground. Lower yourself and repeat.

Forward Roll to Support

Perform a ring muscle-up to raise yourself into a support position with arms locked at your sides. Roll forward, with arms bent and pulling with your back to support yourself on the rings. Return to a support position and repeat.

Toes-to-Rings

Hang freely with arms extended. Make sure to adjust the rings so this is possible for your height. Using your core muscles, bend at the waist, bringing your toes all the way up the rings. Slowly lower your legs back down and repeat.

Crossfit Cardio Exercises

Cardio exercises are Crossfit exercises designed to increase an athlete’s heart rate and increase aerobic energy and cardiovascular performance. These exercises typically involve repetitive movements of high intensity, such as jumping, squatting, push-ups, and throwing weighted balls. Cardio exercises in Crossfit include:

• Burpees
• Box Jumps
• Handstand Push-ups
• Jump Rope
• Wall Throws

Burpees

A burpee is a common exercise used in Crossfit to target multiple muscles at a time. There are several movements that make up a burpee, so it is important to pay attention to your instructor. Starting standing up, you will begin a squat. You will then place your hands on the floor and transition to a plank position on the ground. You will then perform a push-up. Once again, return to the plank position. Bring your hands back in and return to a squat. Finally, jump into the air and land standing straight up. Repeat multiple times.

Box Jumps

Place yourself in front of a box about six inches away. On command, jump up onto the box and make sure to land in the middle. The motion in order to jump onto the box should be a squatting motion. From there, you will generate power in your legs to lift you onto the box. Once on the box, step down backward and repeat the exercise. You can grab boxes of different heights to achieve this exercise, as well as perform the move on either both legs or one.

Jump Rope

Get a jump rope and stand about shoulder-width apart. On command from the instructor, begin to whip the rope around your head and jump over it before it hits the ground and your feet. You have the option of implementing a crossing pattern in your jump rope, but that is for advanced jumpers. This exercise is strictly for cardio and is often paired with quick transitions to other exercises, also known as a circuit.

Wall Throws

Grab a medicine ball and line yourself up about two feet away from a wall. Face parallel to the wall and hold the ball in your hands. On command, twist your body while keeping your feet on the ground and toss the ball at the wall as hard as possible. Be sure you are standing close enough to the wall in order to catch the ball as it bounces off. Repeat for about 10 reps or until the instructor tells you to stop.

Other Crossfit Resistance Exercises

In addition to the categories listed above, there are a few other Crossfit exercises that do not fit into the major categories. These exercises include:

• Air Squats
• Handstand Push-Ups

Air Squats

This is a fundamental movement commonly performed in Crossfit workouts. The air squat requires the athlete to adopt a shoulder-width stance, extend their arms forward, and bend at the knees so that their hips descend lower than their knees. The athlete completes the move by returning to their original standing position. The air squat is used to build leg strength.

Handstand Push-Ups

As the name of the exercise suggests, a handstand push-up combines a handstand and a push-up into a singular movement. This movement requires both balance and strength. To perform this exercise, a CrossFit athlete kicks their body into a handstand position against a wall, lowers their body so that their head touches the floor, then pushes themselves away from the floor back into a handstand.