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10 Best CrossFit Workouts to Boost Your Strength

CrossFit workouts are a must-try if you want to get stronger and lose fat. It seems intimidating, and the biggest challenge is the intensity, right? However, the many benefits of this type of workout will make you want to try it out.

This is not just the practice of exercises that incorporate functional movements and physical activities. CrossFit has become one of the best ways to get fit today. You can start with a normal level of fitness and push yourself to levels you didn't think were possible.

What is CrossFit? It is a high-intensity functional movement program that makes use of equipment that has been specifically intended for the purpose, including gymnastic rings, ropes, pull-up bars, free weights, balls, and kettlebells.

It has been around for more than ten years. It was first created in Santa Cruz, California, and has now expanded to include millions of participants annually.

If you are looking for the ultimate workout, you can't go wrong with CrossFit. Sometimes called "functional" training, it focuses on simple exercise movements that mimic real life and push your muscles to their limit. 

However, every so often, we get tired of our workouts and need a change of pace. This is exactly why CrossFit has become such a popular workout routine.

A man in a bare shirt doing a strength training workout at the gym

Best CrossFit Workouts to Try

You probably already know that CrossFit is one of the most popular fitness trends around. And like any other fitness trend, it has a specific workout routine that comes with it. So, here's our list of the 10 best CrossFit workouts you must try.

Chest Presses

Chest presses are one of the most common CrossFit exercises. They are also a great way to build strength and muscle in your chest, shoulders, and triceps.

  • Lie face down on a bench. 
  • Then position yourself so that your body is perpendicular to the ground. 
  • Have your feet flat on the floor with your knees bent at about 90 degrees. 
  • Make sure that there are about two inches between your head and the bench so that you don't hurt yourself during the exercise.
  • Grab a pair of dumbbells and hold them over your chest at arm's length, with palms facing inward toward each other. 
  • Lower the weights slowly until they touch your chest. 
  • Press them back up again until they reach their original starting position. 
  • Repeat for 10–12 reps before switching sides and doing another set of 10–12 reps on that side too.

Lat Pulldowns

Lat pulldowns are a great exercise to build upper-body strength. They're also an excellent way to build up your lats, which will help you lift heavier weights and improve your posture. It is a machine-based exercise, so it's very easy to perform. 

  • Simply sit down in the machine. 
  • Pull the bar toward you until your elbows are at a 90-degree angle.
  • Then release.

Farmer’s Walk

If you've ever seen a strongman competition, you've probably seen farmer’s walks.

It is a great strength-building exercise because it works many different muscles simultaneously. You'll feel the burn in your shoulders, triceps, forearms, back, and core—and that's just from carrying the dumbbells. 

When you add in the walking aspect of this workout, it becomes even more challenging because you have to balance yourself while moving across the room. This workout gives you some bang for your buck.

  • It's a simple exercise that requires no equipment and can be done anywhere.
  • Pick up two dumbbells or kettlebells.
  • Then walk with them.

Two women in sportswear doing kettlebell exercises

Kettlebell Swings

The kettlebell swing is a powerful exercise that targets your glutes, hamstrings, quads, and core. It's also a great way to build endurance in the lower body.

  • Stand with your feet hip-width apart. 
  • Hold a kettlebell in front of your thighs with your arms straight. 
  • Bend at the knees and hips to lower into a squat position, keeping your back straight.
  • Then swing the kettlebell between your legs (like you're riding a horse), thrusting it up toward the ceiling as you rise back up into a standing position. 
  • Repeat this motion for 8 to 12 repetitions at a time for three sets total per workout session.

Overhead Squats

If you're looking for a workout to help you build strength, overhead squats are a perfect choice. Not only does this exercise work multiple muscle groups at once, but it also helps improve your flexibility and mobility. Plus, it has been shown to increase bone density and decrease stress levels!

  • Stand with your feet shoulder-width apart and your arms extended in front of your body at shoulder height. 
  • Squat down until your butt hits your heels while keeping your back straight and your head up. 
  • Return to a standing position by pushing through your heels while keeping your arms straight overhead.

Weighted Lunges

Weighted lunges are a great way to work on your strength and stability. They will help you build up your quads, hamstrings, glutes, and calves. They will also work on your grip strength by ensuring that you are holding on to the weight correctly.

  • Begin by holding a dumbbell in each hand and standing with your feet slightly wider than shoulder-width apart. 
  • Bend both knees until they are at 90 degrees, and then step forward with one leg. 
  • While keeping your back straight and head up, slowly lower yourself until your front thigh is parallel to the floor (or as low as you can go without rounding your back). 
  • Take a brief pause and then resume your original position. 
  • Make sure that when lowering yourself down into the lunge, you keep your knee behind your toes so that it doesn't come over them (this will put extra stress on your knees).

Wall Ball Shots

Wall-ball shots are a great way to boost your strength while also getting your heart rate up. These exercises will help you improve your footwork and coordination, as well as help you build muscle.

  • Stand with your back against the wall, feet slightly wider than shoulder-width apart. 
  • Hold the medicine ball at chest level with both hands and ensure it is directly in front of you. 
  • Bend your knees slightly and squat down as if you're preparing to sit in a chair. 
  • Extend your arms straight out in front of you, keeping them parallel with the ground, and let them hang down naturally so that there's some weight on them. 
  • Use your arms to propel the ball up into the air, letting it bounce off of the wall behind you before catching it again in front of you when it comes down. 
  • You can do this exercise several times per set or until fatigue sets in—once fatigue sets in, add more repetitions over time until you've reached an appropriate level of difficulty for yourself.

Clean and Jerk

The Clean and Jerk is a classic CrossFit workout that's great for building strength and power in your legs, upper body, and core. The movements combine a deadlift with a press to help you maintain good form and keep you from using too much weight.

  • Start by standing with your feet hip-width apart, toes pointing forward. 
  • Bend down into a squat position, keeping your back straight and your elbows up at 90 degrees. 
  • You should be able to rest your palms on the floor without bending your knees any further than necessary—if you can't do this, go lighter on the weight.
  • Grab the barbell with an overhand grip (palms facing away from you).
  • Then stand up while simultaneously lifting it off the ground by straightening your legs and locking out at the top of each rep. 
  • Once you're standing with the barbell in hand, raise it overhead until it's directly above your head (your arms should be straight).
  • Keeping your core engaged throughout this process.
  • Lower yourself back into a squat position under control before repeating steps 1 through 4 until you've completed 10 reps of each movement (5 clean pulls + 5 jerks).


Snatches are a great way to build strength in your shoulders and arms. The snatch involves lifting the bar from the ground to above your head in one motion. You can do snatches with either an Olympic barbell or a dumbbell. If you're using an Olympic barbell, make sure it's been weighted for the amount of weight that you'll be lifting.

  • Start by holding the weight at arm's length in front of your body with your hands shoulder-width apart and palms facing forward.
  • With one fluid motion, pull the bar up in front of your body as high as possible while pushing your hips back and bending at the knees.
  • Reverse this motion by straightening your legs and bringing the weight overhead until it lands on top of your shoulders. 
  • Do not let go of the weight when it reaches its highest point or you'll lose control of it!


Pull-ups are a great way to boost your strength. They work out your arms, shoulders, and back muscles, which are all essential for maintaining good posture and preventing injury.

Pull-ups can be done anywhere there's a bar high enough to reach over with both hands—in the gym locker room or in an alleyway where someone has tied one end of a rope to their garage door frame and knotted the other end around a signpost, so it hangs just above their head height.

  • Grab the bar with your palms facing away from you and then pull yourself up. 
  • If that seems too difficult for you, try doing negative pull-ups—that is, lowering yourself down slowly until your arms are straight and then raising yourself back up.

Why is CrossFit Effective and Beneficial

CrossFit is one of the most popular workouts in the world, and for a good reason. It's high-intensity, challenging, and fun. This is also a fantastic method to exercise while burning calories. The more vigorously you exercise, the more calories you'll burn.

But what makes CrossFit so effective? There’s no room for boredom in a CrossFit workout. You’re constantly challenged and pushed to reach new heights, both in terms of physical fitness and mental toughness. And that’s why we love CrossFit!

It may make you physically stronger. You'll gain muscular mass, which will strengthen you and increase your capacity for difficult and challenging tasks. CrossFit is all about intensity, and because of the amount of work your muscles have been put through, you'll feel like they are on fire after every session.

Your heart becomes stronger and more effective at pumping blood throughout your body when you exercise, whether it's through CrossFit or another activity. This implies that your body's organs, particularly those that require the most oxygen, will receive more of it.

You will become more self-assured with CrossFit. Your face and body language will reflect how confident you are in your abilities. Because you'll be aware that what's happening is in your best interest, you'll be better able to speak out for yourself.

The most significant benefit of CrossFit is that it enhances your body's capacity to perform each action. Additionally, it is a potent workout that can enhance your flexibility, balance, and agility. It is intended to increase your strength, speed, and flexibility. These exercises are based on the Olympic weightlifting and gymnastics sports.

Key Takeaways

CrossFit is relatively new to the fitness world, but it's getting a ton of media attention lately because of its effectiveness and outstanding results. There are many different CrossFit workouts that you can go through to get results, including yoga, running, weightlifting, gymnastics, and more. 

The best exercise for you will depend on your body type, goals, and current fitness level. Whether your goal is to lose weight or gain muscle mass, CrossFit exercises will help you succeed. It may be a daunting prospect to start at an unfamiliar gym, but if you are going to get started with CrossFit, now is the time. Your boot camp experience will help start you off well and continue to develop your strengths and skills as a CrossFit enthusiast. 

It is recommended to look for equipment that fits your level of competence while looking for the ideal gear to use for your CrossFit exercises, particularly if you are just getting started. This is especially true if you prefer to purchase kettlebells, battle ropes, pull-up bars, or barbells. To ensure the longevity and versatility of your purchases, choose high-quality tools.

So, what are you waiting for? Try it out and see if this is something that feels like a good fit for you. You might be surprised at how much CrossFit improves your strength and overall fitness.

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