Crossfit Exercise List

Introduction to CrossFit Exercises

Weightlifting Exercises

1. Deadlift

   • Description: Lifting a barbell from the floor to a standing position, with the bar in line with the thighs.
   • Execution: Position your feet under the bar, with a shoulder-width grip. Lift the bar while keeping your spine neutral and your arms extended, until you are standing upright.

2. Back Squat

   • Description: Squat with the bar resting on the back.
   • Execution: Place the barbell on your shoulders, behind your neck. With your feet shoulder-width apart, squat until your hips are below your knees and then return to the starting position.

3. Front Squat

   • Description: Squat with the bar in front of the shoulders.
   • Execution: Place the bar in front of your shoulders, holding it with your elbows raised. Squat while keeping your torso straight and then return to the starting position.

4. Overhead Squat

   • Description: Squat with the bar raised above the head.
   • Execution: With the bar above your head, arms fully extended and feet shoulder-width apart, squat keeping the bar aligned with your heels and return to the starting position.

5. Clean and Jerk

   • Description: Compound lift that combines the clean (lifting to the shoulders) and the jerk (raising the bar above the head).
   • Execution: Lift the bar from the floor to your shoulders (clean), and then push the bar above your head, extending your arms (jerk).

6. Snatch

   • Description: Explosive lift that moves the bar from the floor directly overhead in one continuous motion.
   • Execution: With a wide grip, lift the bar from the floor to above your head, moving into a full squat position.

Gymnastics Exercises

1. Pull-Up (Fixed Bar)

   • Description: Pulling the body until the chin passes the bar.
   • Execution: With your hands shoulder-width apart and your palms facing forward, pull your body until your chin passes the bar and then return to the starting position.

2. Muscle-Up

   • Description: Combination of pull-up and dip, moving from under the bar to above it.
   • Execution: Perform an explosive pull-up and, when your chest hits the bar, push your body up until your arms are fully extended.

3. Handstand Push-Up

   • Description: Push-up in handstand position against the wall.
   • Execution: In the handstand position against the wall, lower your body until your head touches the floor and then extend your arms to return to the starting position.

4. Toes-to-Bar

   • Description: Raising the legs until the feet touch the bar.
   • Execution: Hang from the bar and, keeping your legs extended, raise them until your feet touch the bar, then lower them back down.

5. Push-Up

   • Description: Bending the body until the chest touches the floor and returning to the starting position.
   • Execution: With your hands shoulder-width apart and your body straight, lower your body until your chest touches the floor and then extend your arms to return to the starting position.

6. Pistol Squat

   • Description: Squat performed with one leg while the other is extended in front.
   • Execution: Balance on one leg, squat until your hips are below your knee and then return to the starting position, keeping the other leg extended in front.

Cardio Exercises

1. Running

   • Description: Running at different intensities and distances.
   • Execution: Maintain an upright posture, landing softly on the middle of your foot and using your arms to propel the movement.

2. Rowing

   • Description: Rowing exercise on a rowing ergometer.
   • Execution: Sit on the rower, hold the bar and push with your legs while pulling the bar towards your chest. Return to the starting position in a controlled manner.

3. Double-Unders (Double Jumps on the Rope)

   • Description: Jumps with the rope passing twice under the feet with each jump.
   • Execution: Jump and quickly turn the rope so that it passes under your feet twice before touching the ground again.

4. Box Jumps

   • Description: Explosive jumps onto a box.
   • Execution: With your feet shoulder-width apart, explosively jump onto a box and then lower yourself in a controlled manner.

Metabolic Conditioning Exercises

1. Burpees

   • Description: Combination of squat, push-up and jump.
   • Execution: Start standing, squat down until your hands are on the floor, jump into a push-up position, do a push-up, jump back into a squat position, and finish with an explosive jump.

2. Kettlebell Swings

   • Description: Moving a kettlebell between the legs and above the head.
   • Execution: With your legs apart and the kettlebell between them, swing the kettlebell up and forward until it is above your head, then return to the starting position.

3. Wall Balls

   • Description: Throwing a medicine ball against a wall.
   • Execution: Squat with the medicine ball at chest height and, as you come up, throw the ball against the wall at target height, catch the ball back and repeat.

4. Thrusters

   • Description: Combination of front squat and shoulder press.
   • Execution: Hold the bar in front of your shoulders, do a full squat and, as you come up, push the bar above your head until your arms are fully extended.

Combined Movement Exercises

1. Bear Complex (Deadlift, Clean, Front Squat, Push Press, Back Squat, Push Press)

   • Description: Sequence of exercises performed in a continuous movement.
   • Execution: Perform a deadlift, followed by a clean, a front squat, a push press, a back squat and finish with another push press.

2. Grace (30 Clean and Jerks for Time)

   • Description: Perform 30 clean and jerks in the shortest time possible.
   • Execution: Complete 30 reps of clean and jerks, alternating between lifting the bar to your shoulders and lifting it overhead.

3. Fran (21-15-9 of Thrusters and Pull-Ups)

   • Description: Perform 21, 15 and 9 repetitions of thrusters and pull-ups.
   • Execution: Do 21 thrusters, followed by 21 pull-ups. Then, 15 thrusters and 15 pull-ups. Finally, 9 thrusters and 9 pull-ups.

Conclusion

These CrossFit exercises cover a wide variety of movements that target different body parts and energy systems. Incorporating these exercises into your workout routine can provide a complete and effective workout, promoting significant improvements in strength, endurance, flexibility, and cardiovascular fitness.