Best CrossFit Workouts You Can Try

Are you looking for an intense workout that will challenge you and help you achieve your fitness goals? If so, CrossFit may be the right choice for you. CrossFit workouts are incredibly varied and constantly changing, so they never get boring.

Plus, they are designed to improve your overall strength and fitness levels. Ready to give it a try? Check out these CrossFit workouts that are perfect for beginners.

What Is CrossFit?

Before we dive into the workouts, let's quickly review what CrossFit is. CrossFit is a type of high-intensity interval training (HIIT) that incorporates weightlifting, cardio, and body weight exercises. The goal of CrossFit is to build strength and endurance while also improving your agility, balance, and coordination. While HIIT workouts can be done at home or in the gym, CrossFit workouts are only offered at specialized CrossFit gyms.

Six Types Of CrossFit Workouts

Here are six of the best CrossFit workouts:

EMOM: Every Minute On The Minute

For this type of CrossFit workout, you'll complete a certain number of reps of an exercise and then rest for the remainder of the minute. For example, you may do five push-ups every minute for 20 minutes.

AMRAP: As Many Rounds As Possible

With AMRAP workouts, you'll complete as many rounds of a given exercise circuit as possible in a set amount of time. For example, you may have to do five pull-ups, ten squats, and 15 sit-ups as many times as possible in 20 minutes.

Chipper

Chipper WODs are workouts that involve a large number of reps of various exercises. These workouts can be very challenging, so ensure you're adequately prepared before attempting one.

The Workout Of The Day (WOD)

Every day at CrossFit gyms around the world, athletes complete the same workout (known as the WOD). These workouts are posted on the CrossFit website and usually include a variety of exercises.

RFT: Rounds For time

Similar to AMRAP, RFT workouts involve completing as many rounds of an exercise circuit as possible in a set amount of time. However, unlike AMRAP, you'll also need to track how long it takes you to complete each round.

CrossFit Hero WOD (Hero workouts)

Hero WODs are CrossFit workouts that are dedicated to fallen soldiers, first responders, and other heroes. These workouts are incredibly challenging, both mentally and physically.

Popular Crossfit Exercises

Now that you know a little bit more about CrossFit, let's take a look at some of the best CrossFit exercises.

Squats

The squat has many variants, with unweighted (or "air") squats, barbell front squats, back squats, and overhead squats as the first ones to learn. The squat requires you to bend/ink down and descend until your thighs are below parallel to the ground.

The number one mistake seen in thousands of gyms is not lowering your legs below parallel, and failing to learn a full-depth squat can lead to long-term injuries for your muscle groups. The following are some of the most frequent mistakes that individuals make while performing the squat:

-Failing to keep your chest up and shoulders back. This will cause you to round your back and put unnecessary stress on your spine.

-Letting your knees cave inwards. This puts unnecessary stress on your knees and can lead to injury.

-Descending too quickly. This increases your chances of losing balance and falling backward.

-Not going deep enough. Remember, you want to lower your thighs until they are parallel to the ground or below.

2. Burpees

The burpee is a full-body movement that targets your quads, glutes, chest, triceps, and core. The move begins in a standing position. From here, you will lower your body into a squat position with your hands on the floor in front of you.

From the squat position, you will then place your hands on the floor and jump your feet back into a push-up position. Once in the push-up position, perform one push-up before quickly jumping your feet back to the squat position. From here, jump straight up into the air as high as possible before repeating the movement.

Common mistakes people make when doing burpees include:

-Not going all the way down into a full squat position. Be sure to get your thighs at least parallel to the ground before placing your hands on the floor.

-Not jumping your feet back far enough into the push-up position. You want to make sure your chest and thighs are in line with each other before performing the push-up.

-Not jumping high enough off the ground at the end of the movement. Remember, the goal is to jump as high as possible – so give it all you've got!

3. Deadlift

The deadlift is probably one of the most popular CrossFit exercises, and for good reason. This exercise works your entire posterior chain (muscles in the back of your body), including your hamstrings, glutes, and lower back.

There are many variations of the deadlift, but you will likely start with the barbell deadlift. To perform this exercise, start by standing with your feet hip-width apart and the barbell in front of you. Reach down and grab the barbell with an overhand grip, making sure your hands are just outside of your legs.

From here, drive through your heels to stand up tall, keeping the bar close to your body as you lift it. Once the bar is at hip level, reverse the motion to lower it back down to the ground. That's one rep.

Common mistakes people make when doing deadlifts include:

-Keeping the bar far from your body as you lift it. The bar should stay close to your legs throughout the entire movement.

-Not using your legs enough to drive the weight up. Remember, your legs are much stronger than your arms – so use them!

-Not getting low enough in the starting position. Reach down and grab the bar with your hands just outside of your legs, then drive through your heels to stand up tall.

4. Shoulder Press

The shoulder press is a great exercise to target the muscles in your shoulders, including your anterior deltoid, middle deltoid, and posterior deltoid. To perform this exercise, start by standing with your feet hip-width apart and the barbell at shoulder level.

Grip the barbell with an overhand grip, then press it overhead until your arms are straight. Lower the bar back down from here to shoulder level before pressing it overhead. That's one rep.

Common mistakes people make when doing shoulder presses include:

-Pressing the barbell up too quickly. Be sure to control the weight as you press it overhead.

-Not going low enough in the starting position. The bar should be at shoulder level before you press it up overhead.

-Not using your legs enough to drive the weight up. Remember, your legs are much stronger than your arms – so use them!

5. Rows

 

Rows are a great exercise to target the muscles in your back, including your lats, traps, and rhomboids. There are many variations of this exercise, but you will likely start with the barbell row.

To perform this exercise, start by standing with your feet hip-width apart and the barbell in front of you. Bend at the hips and grab the barbell with an overhand grip, then row it up to your chest. Be sure to keep your back straight as you row the weight up.

Once the barbell is at chest level, lower it back down to the starting position. That's one rep.

Common mistakes people make when doing rows include:

-Bending at the waist as you row the weight up. Be sure to keep your back straight throughout the entire movement.

-Not using your legs enough to drive the weight up. Remember, your legs are much stronger than your arms – so use them!

-Rowing the weight up too quickly. Be sure to control the weight as you row it up to your chest.

Other Popular Crossfit exercises include:

• Kettlebell swings

• The push jerk

• GHD Sit-Ups

These are just a few of the many CrossFit exercises you can do. As you become more comfortable with the movements, you can start adding in more complex exercises and weights to really challenge yourself. Just be sure to listen to your body and rest when needed. And, as always, consult with a doctor or trainer at your local CrossFit gym. They can help you find the best CrossFit workout for your needs.

How To Make The Most Out Of Your CrossFit Workouts

Below, we talk about various factors that can help you get the most out of your CrossFit workouts.

Sleep

Getting enough sleep is crucial for anyone, but it's especially important if you're trying to improve your fitness. When you sleep, your body repairs itself and recovers from the day's activity. This means that you'll be able to work out harder and longer if you're well-rested.

Nutrition

Eating a nutritious CrossFit diet will give you more energy to put towards your workouts. Make sure to eat plenty of lean protein, complex carbs, and healthy fats to fuel your body. And, be sure to stay hydrated!

Recovery

CrossFit workouts are intense, so it's important to give your body time to recover between sessions. This means taking a day or two off from the gym each week and getting regular massages or using a foam roller to work out any knots.

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