The 5 Most Important CrossFit Exercises
Achieve Total Body Fitness!
CrossFit has gained popularity for its emphasis on functional movements performed at high intensity. What a lot of people don’t realise is that you need to get the basics right before you can take on the intense and sometimes intimidating workouts!
Here are five of the most important exercises in CrossFit:
The 5 Most Important CrossFit Exercises
#1 – Deadlifts
A fundamental movement pattern, deadlifts target multiple muscle groups including the glutes, hamstrings, lower back, and core. They improve overall strength and are essential for lifting objects off the ground safely.
#2 – Squats
Whether it’s back squats, front squats, or overhead squats, squatting movements engage the quadriceps, hamstrings, glutes, and core. They enhance lower body strength, mobility, and stability, translating to improved athletic performance and daily activities.
#3 – Pull-ups
Pull-ups are a compound exercise that strengthens the upper body, particularly the back, shoulders, and arms. They also engage the core for stability. Variations like kipping pull-ups are commonly used in CrossFit workouts to increase intensity and challenge the muscles further.
#4 – Push-ups
An effective exercise for building upper body strength and endurance, push-ups target the chest, shoulders, triceps, and core. They promote functional movement patterns like pushing objects and are scalable for all fitness levels.
#5 – Clean and Jerk
This complex movement combines a powerful deadlift, explosive triple extension, and precise overhead movement. It develops full-body strength, power, coordination, and agility, making it a staple in CrossFit competitions and workouts.
Final thoughts
Incorporating these five exercises into your CrossFit routine will help you build a strong, functional, and resilient body capable of tackling any physical challenge. Fitness is supposed to be fun, so get out there in the world and put your body to the test!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
CrossFit has gained popularity for its emphasis on functional movements performed at high intensity. What a lot of people don’t realise is that you need to get the basics right before you can take on the intense and sometimes intimidating workouts!
Here are five of the most important exercises in CrossFit:
The 5 Most Important CrossFit Exercises
#1 – Deadlifts
A fundamental movement pattern, deadlifts target multiple muscle groups including the glutes, hamstrings, lower back, and core. They improve overall strength and are essential for lifting objects off the ground safely.
#2 – Squats
Whether it’s back squats, front squats, or overhead squats, squatting movements engage the quadriceps, hamstrings, glutes, and core. They enhance lower body strength, mobility, and stability, translating to improved athletic performance and daily activities.
#3 – Pull-ups
Pull-ups are a compound exercise that strengthens the upper body, particularly the back, shoulders, and arms. They also engage the core for stability. Variations like kipping pull-ups are commonly used in CrossFit workouts to increase intensity and challenge the muscles further.
#4 – Push-ups
An effective exercise for building upper body strength and endurance, push-ups target the chest, shoulders, triceps, and core. They promote functional movement patterns like pushing objects and are scalable for all fitness levels.
#5 – Clean and Jerk
This complex movement combines a powerful deadlift, explosive triple extension, and precise overhead movement. It develops full-body strength, power, coordination, and agility, making it a staple in CrossFit competitions and workouts.
Final thoughts
Incorporating these five exercises into your CrossFit routine will help you build a strong, functional, and resilient body capable of tackling any physical challenge. Fitness is supposed to be fun, so get out there in the world and put your body to the test!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
CrossFit has gained popularity for its emphasis on functional movements performed at high intensity. What a lot of people don’t realise is that you need to get the basics right before you can take on the intense and sometimes intimidating workouts!
Here are five of the most important exercises in CrossFit:
The 5 Most Important CrossFit Exercises
#1 – Deadlifts
A fundamental movement pattern, deadlifts target multiple muscle groups including the glutes, hamstrings, lower back, and core. They improve overall strength and are essential for lifting objects off the ground safely.
#2 – Squats
Whether it’s back squats, front squats, or overhead squats, squatting movements engage the quadriceps, hamstrings, glutes, and core. They enhance lower body strength, mobility, and stability, translating to improved athletic performance and daily activities.
#3 – Pull-ups
Pull-ups are a compound exercise that strengthens the upper body, particularly the back, shoulders, and arms. They also engage the core for stability. Variations like kipping pull-ups are commonly used in CrossFit workouts to increase intensity and challenge the muscles further.
#4 – Push-ups
An effective exercise for building upper body strength and endurance, push-ups target the chest, shoulders, triceps, and core. They promote functional movement patterns like pushing objects and are scalable for all fitness levels.
#5 – Clean and Jerk
This complex movement combines a powerful deadlift, explosive triple extension, and precise overhead movement. It develops full-body strength, power, coordination, and agility, making it a staple in CrossFit competitions and workouts.
Final thoughts
Incorporating these five exercises into your CrossFit routine will help you build a strong, functional, and resilient body capable of tackling any physical challenge. Fitness is supposed to be fun, so get out there in the world and put your body to the test!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
CrossFit has gained popularity for its emphasis on functional movements performed at high intensity. What a lot of people don’t realise is that you need to get the basics right before you can take on the intense and sometimes intimidating workouts!
Here are five of the most important exercises in CrossFit:
The 5 Most Important CrossFit Exercises
#1 – Deadlifts
A fundamental movement pattern, deadlifts target multiple muscle groups including the glutes, hamstrings, lower back, and core. They improve overall strength and are essential for lifting objects off the ground safely.
#2 – Squats
Whether it’s back squats, front squats, or overhead squats, squatting movements engage the quadriceps, hamstrings, glutes, and core. They enhance lower body strength, mobility, and stability, translating to improved athletic performance and daily activities.
#3 – Pull-ups
Pull-ups are a compound exercise that strengthens the upper body, particularly the back, shoulders, and arms. They also engage the core for stability. Variations like kipping pull-ups are commonly used in CrossFit workouts to increase intensity and challenge the muscles further.
#4 – Push-ups
An effective exercise for building upper body strength and endurance, push-ups target the chest, shoulders, triceps, and core. They promote functional movement patterns like pushing objects and are scalable for all fitness levels.
#5 – Clean and Jerk
This complex movement combines a powerful deadlift, explosive triple extension, and precise overhead movement. It develops full-body strength, power, coordination, and agility, making it a staple in CrossFit competitions and workouts.
Final thoughts
Incorporating these five exercises into your CrossFit routine will help you build a strong, functional, and resilient body capable of tackling any physical challenge. Fitness is supposed to be fun, so get out there in the world and put your body to the test!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
CrossFit has gained popularity for its emphasis on functional movements performed at high intensity. What a lot of people don’t realise is that you need to get the basics right before you can take on the intense and sometimes intimidating workouts!
Here are five of the most important exercises in CrossFit:
The 5 Most Important CrossFit Exercises
#1 – Deadlifts
A fundamental movement pattern, deadlifts target multiple muscle groups including the glutes, hamstrings, lower back, and core. They improve overall strength and are essential for lifting objects off the ground safely.
#2 – Squats
Whether it’s back squats, front squats, or overhead squats, squatting movements engage the quadriceps, hamstrings, glutes, and core. They enhance lower body strength, mobility, and stability, translating to improved athletic performance and daily activities.
#3 – Pull-ups
Pull-ups are a compound exercise that strengthens the upper body, particularly the back, shoulders, and arms. They also engage the core for stability. Variations like kipping pull-ups are commonly used in CrossFit workouts to increase intensity and challenge the muscles further.
#4 – Push-ups
An effective exercise for building upper body strength and endurance, push-ups target the chest, shoulders, triceps, and core. They promote functional movement patterns like pushing objects and are scalable for all fitness levels.
#5 – Clean and Jerk
This complex movement combines a powerful deadlift, explosive triple extension, and precise overhead movement. It develops full-body strength, power, coordination, and agility, making it a staple in CrossFit competitions and workouts.
Final thoughts
Incorporating these five exercises into your CrossFit routine will help you build a strong, functional, and resilient body capable of tackling any physical challenge. Fitness is supposed to be fun, so get out there in the world and put your body to the test!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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