Important CrossFit Exercises – From elite athletes to weekend warriors and Crossfit mums, these tips will help you to improve your technique, stay safe, have fun with every single one of these Crossfit exercises.
Simply choose the exercise that you want to work on below then click on it. Have fun and keep training hard!
1 Snatch
2 Clean
9 Deadlift
10 Squat Jerk
11 Split Jerk
12 Barbell Row
13 Thruster‘
14 Pull Up
21 Wall Balls
22 Box Jumps
23 Burpees
SNATCH
Learning the Snatch technique is one of the hardest skills to master. It contrasts with the clean and jerk, in that it favours the athleticism attributed to a gymnastic body-type over the ‘gym-bro’, who may be struggling to learn the snatch after years spent believing that parallel squats were the lowest one could possibly go, and the overhead squat was a mere fairytale.
Click to Improve your Snatch Technique now
Important CrossFit Exercises – CLEAN
The Clean is a lift that requires power, posture, skill and strength. Here is how to do it properly, break through plateaus, and raise your lifts to the next level.
Click to Master Clean Technique
Important CrossFit Exercises – FRONT SQUAT
The Front Squat has always been a staple exercise in Olympic weightlifting programs, as it serves as the base for the catch position in the clean. But since people tend to lift more weight with Back Squats and may find keeping the rack position of the bar difficult, front squats are often neglected.
When done correctly, Front Squats will:
- Increase the depth of the movement
- Improve core strength
- Activate glutes
- Improve related exercises such as Thrusters or Squat Cleans
- Build Strength
Click to Perfect your Front Squat Technique now!
Important CrossFit Exercises – OVERHEAD SQUAT
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This demanding exercise reveals every lack of mobility without mercy.
Click to Improve Overhead Squat Technique
Important CrossFit Exercises – OVERHEAD PRESS
The Overhead Press (also known as the Strict Press or Shoulder Press) is a compound exercise that involves lifting a weighted barbell overhead to a fully locked out position with the strict use of the shoulders and arms.
Pressing the bar overhead is still one of the most useful upper body exercises you can do. This highly effective exercise involves the entire body. Your feet, legs, glutes, core, abs, hips, ankles and wrists help to stabilise the body whilst your shoulders, upper chest, back and arms press the bar overhead.
Click to Perfect Overhead Press Technique
BENCH PRESS
The bench press is not a common exercise in Crossfit, yet it can be a great way to build power and improve lock out strength and overhead press movements for other lifts.
Click to Nail your Bench Press Technique
PUSH PRESS
The Push Press isn’t just another shoulder exercise, it’s a move that builds strength and power throughout the entire body and core. If you want strong, healthy shoulders you should be working the press hard at least once a week. That alone will make a huge difference to your performances.
Click to Master Push Press Technique Now!
BACK SQUAT
The right breathing, bracing setup, and technique throughout the movement will help you stay tight and lift BIG in the squat: The KING of strength exercises.
Click to Learn how to Squat like a Champ!
DEADLIFT
Deadlifts are one of the most effective full-body exercises, with research showing they not only build strength but also improve muscle mass and functional fitness.
While often considered a lower-body exercise, deadlifts also heavily engage the lats and the entire posterior chain.
“There is no reason to be alive if you can’t do DEADLIFT”
Quote from John Pall Sigmarsson: 4x winner of the World’s Strongest Man Competition.
Click to Improve your Deadlift Technique Today
SQUAT JERK
The Squat Jerk is an impressive and technically difficult lift, but if you aren’t scared to challenge yourself and love to learn new things, then read on.
Click to Improve your Squat Jerk Technique
SPLIT JERK
The Split Jerk is a movement that requires immense amounts of power and technique and in contrast with the push or power jerk, is used to lift the most weight. If you want to push your Clean and Jerk PR through the roof, perfect this technique.
Click to Get your Split Jerk Technique on Point
BARBELL ROW
The Barbell Row is one of the most effective assistance exercises you can do to increase your Squat, Bench Press and Deadlift. It will improve the strength of your back, hips and grip and even be useful for improving the power of your Pull-Ups and Muscle Ups.
Click to Develop your Barbell Row Technique
THRUSTER
A combined front squat and push press, this punishing exercise can be a real killer!
Click to Make your Thruster Technique more Efficient
PULL UP
The Pull Up is one of the classic physical tests of functional strength. Improve your ability today!
Pull-ups provide a high level of muscle activation in the lats, making them one of the most efficient exercises for building back strength. Research has shown that bodyweight exercises like pull-ups can significantly enhance upper-body strength, especially in the lats.
Click to Perfect your Pull Up Technique
RING MUSCLE UP
This tricky gymnastic exercise takes a great deal of effort to get right. With the right progressions and accessory exercises, you will have it mastered in no time!
There are two types of ring muscle-up common in CrossFit because – the kipping muscle-up (video below) or the strict muscle-up.
Click to perfect your Ring Muscle Up Technique
BAR MUSCLE UP
The Bar Muscle Up is a tough exercise to get right! Use these technique tips and watch out for these common problems to avoid and you will get there in no time.
Same as the ring muscle-up, you can do it kipping or strict.
Click to Improve your Bar Muscle Up Technique
Important CrossFit Exercises – RING HANDSTAND PUSH UP
The Ring Handstand Push Up was first seen at the 2010 Games, but made a comeback earlier this year in the Carson sunshine at the 2016 CrossFit Games®. The crowds watched in awe as athletes such as Josh Bridges, Camille Leblanc-Bazinet and Annie Thorisdottir completed a tough workout that contained Ring Handstand Push Ups – aptly named the separator – in style.
Click to Improve Ring Handstand Push Up Technique
Important CrossFit Exercises – HANDSTAND PUSH UP
Handstand push-ups are a great way to build strength, balance and improve your gymnastic skills. Try these tips to help you improve.
Click to Improve your Handstand Push Up Technique
HANDSTAND WALK
Handstand Walks are fun to do but frustrating to master! Use this 5-step progression to get yours sorted now!
Click to Master Handstand Walk Technique
DOUBLE UNDERS
Double-unders are simply skipping rope when it passes under your body twice in one sing jump.
We all know how difficult double-unders can be! Timing is more important than speed, and precision is absolutely vital for successfully mastering this common exercise in Crossfit workouts. Check out more tips here:
Click to Perfect your Double Under Technique
WALL BALLS
Wall Balls hurt. They are one of those exercises that really test you deep down, making your legs and arms scream out for you to stop. Here are 5 tips to help you get much, much better at them.
Click to Improve Wall Ball Technique
BOX JUMPS
This deceptively simple exercise quickly leads to fatigue in workouts. With the combination of explosive movements and high rep ranges, small tips can make big differences to avoid getting too tired too quickly. Pick up a few tips to help you out here:
Click to Nail your Box Jump Technique
BURPEES
There are so many fun, exciting exercises with barbells or challenging gymnastics skills, and then there are burpees…
Click to Master Burpee Technique
ROPE CLIMBING
The truth behind Rope Climbs is that they require only a reasonable level of upper body and grip strength. Great technique will allow you to generate force with your legs and propel you up the rope in a highly efficient way!
Click to Perfect your Rope Climbing Technique Now!
CROSSFIT EXERCISES: KETTLEBELL SWING
The perfect exercise to train the complete posterior chain, strengthen your posture and work on your overall strength and conditioning.
Click to Improve Kettlebell Swing Technique
What are some of the most important CrossFit exercises?
Some of the most important CrossFit exercises are:
– deadlift
– snatch
– clean
– back squat
– thruster
– muscle-up
– double-unders
What is the Snatch and why is it important in CrossFit?
The Snatch is a highly technical lift that requires athleticism and flexibility. It’s important because it builds full-body strength and coordination, emphasizing a deep squat and overhead stability.
How can I improve my Snatch technique?
Focus on mobility, especially in the shoulders and hips. Practice with lighter weights to perfect the movement before progressing to heavier loads. Watching tutorials and seeking coaching can also help.
What is the Clean in CrossFit?
The Clean is a lift that requires power, posture, skill, and strength. It involves lifting a barbell from the ground to the shoulders in one explosive movement.
How does the Front Squat benefit my CrossFit performance?
The Front Squat improves core strength, increases the depth of your squats, activates glutes, and enhances related exercises like Thrusters and Squat Cleans.
Why should I include the Overhead Squat in my workouts?
The Overhead Squat is a core exercise that improves mobility, stability, and strength. It is essential for developing effective athletic movement and is a key component of the Snatch.
Is the Bench Press useful in CrossFit?
While not commonly emphasized in CrossFit, the Bench Press can build power and improve lock-out strength for other overhead movements.
Why is the Back Squat called the “King of Strength Exercises”?
The Back Squat is fundamental for building overall lower body strength and power. Proper technique and bracing can help lift substantial weights safely.
What is the Squat Jerk and why is it challenging?
The Squat Jerk is a technical lift that requires balance, flexibility, and strength. It involves catching the barbell in a deep squat position, making it one of the most challenging overhead lifts.
Why are Thrusters considered a punishing exercise?
Thrusters combine a Front Squat and Push Press, demanding strength, endurance, and coordination. They are highly effective but can be very challenging, especially at high reps.
Why are Double Unders challenging?
Double Unders require precise timing and coordination. They are a staple in CrossFit workouts and can greatly improve cardiovascular endurance.
Why are Burpees considered tough?
Burpees combine multiple movements into one exercise, taxing the entire body and cardiovascular system. They are simple but can be very demanding.
image sources
- sara-sigmundsdottir-snatching: RX'd Photography
- SCrossfit athlete squat clean: Stevie D Photography
- neal-maddox: CrossFit Inc
- male-crossfitter-snatch: RX'd Photography
- overhead-press: RX'd Photography
- push-press-by-female-crossfit-athlete: RX'd Photography
- crossfit male back squat: BOXROX
- squat-jerk: sportivnypress
- male-crossfit-athlete-split-jerk: High Intensity Photography
- barbell-row: Stronglifts
- female-crossfitter-pull-up How to Massively Improve Your Pull Ups Quickly: RX'd Photography
- annie-t: RX'd Photography
- Brooke-Ence-bar-muscle-up: RX'd Photography
- ring-handstand-push-ups: CrossFit Inc
- hspu: Stevie D Photography
- handstand-walks: Ercan Sozer
- annie-thorisdottir-wall-balls-crossfit: Annie Thorisdottir
- wide_travel_deathbyburpees: BOXROX
- rope-climb: RX'd Photography
- gui malheiros snatch: Courtesy of CrossFit Inc.
