June 12, 2021 Off By Oliver Lester

CrossFit was developed as a universal technique capable of increasing the overall functionality of the body in the shortest possible time. Due to its simplicity, accessibility and real effectiveness, this functional training has earned worldwide popularity among physical culture amateurs and professionals.

In crossfit, there are no hackneyed stencil schemes. New combinations and exercises are constantly being invented and used here. Each workout is always different from the previous one, and we can safely say that CrossFit is not a routine, but a free creative process. It is the variety that makes crossfit so delicious for athletes of all ages and genders.


CrossFit circuit training uses cyclic exercises (cardio), bodyweight exercises, and weights. A large selection of basic exercises allows you to create interesting complexes (WOD), depending on the place and equipment that is available. CrossFit exercises involve large muscle groups, so regular exercise, even if you only work with your own weight, will soon be able to significantly improve your overall physical fitness and tighten your body.

crossfit exercises

To make it easier for you to compose various complexes for yourself on your own, in this article we will provide a list of the main exercises that are used in this training. It is clear that you need to include them in your training as soon as you are technically and physically prepared.


  • Jumping rope – single, double and triple.
  • Jumping over the barbell – jumping over the barbell with two feet.
  • Rowing on the simulator.
  • Running – running for short, medium and long distances.
  • Air squats are regular bodyweight squats.
  • Hyperextension – lifting the torso on the machine, including the back muscles.
  • Exit on the horizontal bar.
  • Exit on the rings.
  • Jumping on a curbstone – jumping onto a box from two feet with the obligatory straightening of the legs on it.
  • Burpee – transition from a standing position (starting position) to a lying position on the chest, pulling up the legs into a sitting position and jumping out with a clap over your head
    to a standing position.
  • Pull-ups – can be power, kipping (swinging) or butterfly.
  • Lifting the body on the press (sit-ups) – from a supine position, legs bent, raise the body and touch the floor or toes in front of you.
  • Fold – simultaneous lifting of the body and legs to the press from a prone position, arms up.
  • Sit-ups on the hyperextension simulator.
  • Handstand push-ups.
  • Walking on hands.
  • Raises the knees to the elbows on the bar.
  • Raising socks to the bar.
  • L-pull-ups – pull-ups, holding the corner with the press.
  • Squats on one leg – “pistol”.
  • Pushups.
  • Push-ups on the rings.
  • Horizontal push-ups on the rings – the exercise is similar to regular push-ups on the floor, only the hands rest on the rings hanging low above the floor.
  • Climbing the rope.
  • Bench press lying.
  • Squats with a barbell on the shoulders.
  • Throwing the ball to the floor, to the wall – intensive throws of the medicine ball to the floor, wall, giving it maximum acceleration.
  • Taking the barbell to the chest – lifting the barbell from the floor to a standing position, the barbell on the chest.
  • The take on the chest and the barbell jerk is similar to the previous exercise with the addition of an overhead push of the barbell.
  • Cluster – taking the barbell on the chest in the gray and throwing it over the head.
  • Deadlift.
  • Farmer’s Walk – Walking with weights in hand.
  • Front Squats – Squats with a barbell on the chest.
  • Broach – lifting the bar from the floor, giving it acceleration, into an overhead position.
  • Swings – swing the kettlebell in front of you.
  • Overheads – Overhead Squat.
  • Power press standing – press the bar from the chest while standing, without the squat.
  • Standing jerk press (shvung) – throwing the bar up from the chest.
  • Lifting a sandbag (sandbag) on ​​the shoulder.
  • The barbell snatch is a classic weightlifting exercise.
  • Row of the bar to the chin from the sumo rack – the legs are wide apart, the hands hold the bar with a medium or narrow grip.
  • Flip Tire – From the deadlift position, lift and flip the tire.
  • Trasters – throwing a barbell overhead from a full squat, barbell on the chest.
  • Trasters with weights – similar to the previous exercise, only the athlete has weights in the hands.
  • Walking lunges – deep lunges with the leg touching the floor with the knee and holding the weight above the head.
  • Throwing the medball at the target – from the squat position with the ball in front of the chest, we straighten and throw the ball up.

pull-up exercise

These are not all the exercises that athletes use in their crossfit workouts, but this is more than enough to create interesting and diverse complexes for themselves, improving their sports spirit and body.



  • 200m run 3 burpees
  • 200m run 6 burpees
  • 200m run 9 burpees
  • 200m run 12 burpees
  • 200m run 15 burpees
  • 800m run

Objective: to complete in the shortest possible time.


  • 10 strikes and a barbell clean and jerk
  • 20 meters “farmer’s walk” (with dumbbells or weights 16-32 kg)
  • 10 push-ups
  • 20 meters “farmer’s walk” (with dumbbells or weights 16-32 kg)

Task: make the maximum number of laps in 20 minutes.


  • 10 push-ups on the rings
  • 10 pull-ups
  • 5 lunges per leg
  • 10 kettlebell swings
  • 10 sit-ups

Task: make 5 laps in the minimum time.

ring exercises