20 CrossFit Exercise for Better Physique

CrossFit is a strength and conditioning workout that is made up of functional movements like lifting, climbing, rowing performed at a high-intensity level. CrossFit workouts include a different number of exercises and movements which helps to burns out the calories at a double pace compared to normal workouts.

So, this training exercises promise to keep you fit and firm, by burning out calories at a quick pace. In this program, make sure that each body part should be involved in a varied workout. That’s makes you more flexible and adaptive to new movements. All over, CrossFit improves your physical strength, stamina, balance, flexibility, and burns calories or manage weight. So, not waste your time, watch the 20 CrossFit Workout to getting fit faster.

Air Squat

Air Squat is a CrossFit workout and you can done at your home, just like below process.

Air squats


  • Stand with feet shoulder-width apart, toes pointed slightly outward.
  • Your back should be straight, not rounded out.
  • Squat back as like you were about sitting on a chair. Keep your weight in your heels.
  • When squatting, your hips will move down and back. Hips will descend lower than knees.
  • Hold the position for a few seconds, then come back to starting position by pushing through heels and using glutes to return to a standing position.
  • Repeat until 3 sets of 14 reps you did.

Front Squat

The Front Squat is a CrossFit workout with a barbell that hits your lower body, helps to improve your legs and hips. Do this CrossFit workout at the gym with your partner, if you are a beginner.

Front squats


  • Stand straight with legs apart (shoulder width) and toes pointed out slightly.
  • Place the bar above your chest at shoulders, something like you can easily grasp the bar with your fingers below it. And your elbows should be paralleled to the ground.
  • Lower the body into a deep squat by pushing your hips back and butt out. Spread the knees, which should be pointing towards the corner.
  • Reverse the squat in a slow, controlled manner with the hips, and knees extending simultaneously. Continue lifting until the body is back at the starting position.
  • Repeat until 10 reps completed with 3 sets.

Overhead Squat.

The overhead squat is a CrossFit exercise, where your entire body targets when you did it correctly. It can provide to increases your strength, flexibility, and mobility that helps you to do another exercise easily.

Overhead squats


  • Stand straight with legs apart (shoulder width) and toes pointed out slightly.
  • Place the barbell across the back of your shoulders, resting on your traps, as though you were about to perform a back squat.
  • Position your hands slightly wider than you might for a back squat so that they’re closer to where the plates are loaded.
  • Keep your core tight and your elbows fully extended, then press your hips back slightly and start bending your knees, the hips should be slightly below the knees, with the full foot down.
  • Use your glutes, quads, hamstrings, and core as you press through your feet and fully extend your knees and hips to return to the starting position. Exhale as you rise to stand. Perform the movement steadily, keeping your knees angled out slightly in alignment with your toes.
  • Do with set and use that weight, you can easily do more than 5 reps.

Shoulder Press

The shoulder press is a quite simple and beginner Crossfit workout compared to others. Actually, it is also the best shoulder exercise, if you want to build your shoulders.


  • Stand straight with feet shoulder-width apart.
  • Hold the bar at the shoulder level. Now slowly push it up by extending your arms above your head.
  • As a safety measure for your shoulder, to avoid injuries, use a chicken neck movement, tuck your neck out when you pulling the bar up and come back to the same position by tucking your neck in.
  • Repeat the reputation until you did 10-12 reps. Make sure you keep your back straight and your head looking forward throughout the exercise.

Push Jerk

The push jerk is an overhead movement that requires strength, coordination, and good overhead mobility.

push jerk


  • Stand with shoulder-width feet and grabs the bar just outside the shoulder.
  • Elbows slightly in front of the bar, dip down by bending your knees for pushing the bar up and keeping the core tight.
  • Drive the bar up explosively, using the momentum you created from the dip by driving through your heels.
  • When the bar clears your head, drop underneath the bar. Done correctly, your arms will lockout and you will “catch” the bar in a similar dip position just with the bar locked overhead.
  • Stand up completely to finish the rep. Lock your knees, elbows, and hips and maintain a tight core.


Deadlift is the best Crossfit workout that hits the entire posterior chain from your calves to your upper traps and it is the absolute best for overall backside development. It also helps to build your lower back, core, and leg muscles also.



  • Load a barbell and roll it against your shins.
  • Bend at your hips and knees and grab the bar with an overhand grip.
  • Keep your lower back naturally arched, pull your torso up, and thrust your hips forward as you stand up with the barbell.
  • Lower the bar to the floor and try to not bend your back.
  • Repeat it again.

Medicine-Ball Clean

medicine ball crossfit


  • Stand slightly wider than hip-width apart, medicine ball between feet, laces facing outward.
  • Put both hands on the sides of the medicine ball, fingers facing down, in a quarter squat position. Make sure your shoulders are just over the ball, chest it up, and your back is flat.
  • In one fluid motion, keeping your arms long, pull the ball up from the ground by standing up straight. “Stand up quickly, as if you were jumping towards the ceiling. The aim here is to be explosive, so engage your butt and squeeze those glutes.”
  • Immediately shrug your shoulders to your ears, shoot elbows forward, rotating hands around the ball, and drop into a squat. You should end with the ball in a front-rack position (propping it up in front of your chest), and stand up to finish.

Sumo Deadlift High Pull

The Sumo deadlift high pull (SDHP) is a movement of the CrossFit program, it builds the major parts of the body like hips, legs, and the upper portion of our body.

Sumo deadlift high pull


  • Stand on feet with a stance slightly wider than shoulder-width apart. Take a full grip on the bar slightly closer to your shoulder-width with your hands in between bent legs.
  • Shoulders slightly in front of the bar at set-up, knees in line with toes, and maintain the Lumbar curves.
  • Then pull up the bar like a deadlift, but you not pause the rod and continue the motion just below your chin.
  • Elbows move high and outwards pointing to opposite directions like Shoulder shrug, the bar move over the middle of both feet.
  • After completing a full hip and knee extension with the bar pulled up just below the chin, then come back slowly at the same position and repeat the action with the same procedure until a maximum of 10 reps.


Thruster is a part of the CrossFit workout program and is a well-known compound exercise. This exercise is a combination of a front squat and an overhead press. It is a very popular exercise, where Martial artists and athletes also practice thrusters.


  • Use an overhand grip to hold a barbell and stand with your shoulder-width feet apart.
  • Your hands should also be shoulder-width apart. Slowly bring the barbell up to your collarbones or above your shoulders.
  • Bring your elbows in the front of the bar or facing forward. Engage your core and expand your chest as you slowly lower your body in a deep squat position.
  • With squatting your hips descend down and back, Lumbar curve maintained, and knees in line with your toes.
  • Lower the body when your hips descend your knees. Engage your core and turn out your knees slightly for stability.
  • Press your heels and outside of your feet into the floor and bring your elbows up as you quickly and powerfully explode to return to standing.
  • When your hips are nearly in alignment for standing, engage your glutes, press your heels into the floor, and extend the bar overhead.
  • Straighten your arms and extend your head forward so that your ears come in front of your arms. Bring your head back into the line with your arms, and slowly lower the bar to the collarbone and repeat the movement in a continuous motion.

Wall Ball

The wall ball exercise is the best workout in the CrossFit training program, it is a high-intensity move that requires maximum effort from a large number of muscles in our body.


  • Stand about 2 feet in front of the wall with a weighted wall ball, holds on your hands.
  • Your feet hip-width apart, toes slightly outside. Hold the ball at chest level, make sure to tuck your elbows into your sides.
  • Engage your core and squeeze the ball as harder as you can. By harder squeeze, your core and shoulders more work.
  • Descend your hips lower than knees, while maintaining the lumbar curve.
  • Then drive your body up rapidly and throw the ball to vertically targets about 8 to 12 feet high.
  • Catch the ball after its bounces, keep the ball at chest height, and smoothly descend into the next rep.

Pull Up

Pull-up is the best CrossFit exercise and It is also the best exercise for building the maximum part of the muscle in the back.


  • Stand under the pullup bar and grasp it with an overhand grip, place the hands wider your shoulder-width apart.
  • Lift your feet off the ground or place them in the assist band. Place the body like you are hanging from your arms.
  • Pull your body up to the bar by bending your arms and pulling your elbows toward the ground.
  • Once your chin crosses over the bar, extend your arms to lower your body back down.
  • Do it again.

Kettle Bell Swings

Kettle Bell Swings is one of the best and advanced level of CrossFit workout. It provides you flexibilty to the body and improves the strength of the bones muscles.


  • Stand stance with your shoulder-width and put the kettle bell in front of you.
  • Now grab the handle of the kettle bell with both your hands by bending your knees forward.
  • Swing the kettle bell between your legs, by lowering your body and keep the portion of the back striaght.
  • Now swing it up with a pull from shoulder height with your arms straight in front of you.
  • Return back to the initial position and repeat it without a break.
  • Your target should be, completing 5 sets with 30 seconds.


It is one of the best CrossFit workout, done with a series of other workouts. It is an AMRAP-style workout, so the goal complete as many rounds of the following three-movement circuit as possible before a twenty minutes time goes off.


  • Do 10 Push-ups.
  • Then 5 Pull-ups.
  • And then 15 squats, which should be completed with some time target.


Murph is an advanced and high-level Crossfit workout. It is one of the most difficult workout sets you will ever do; most hero workouts are. They’re not only physically challenging but also mentally challenging. If you’ve got a 20-pound vest or body armor, then wear it. Do all the below exercises with a vest on your body.


  • 1-mile run-up initially.
  • 100 pull-ups.
  • 200 push-ups.
  • 300 squats.
  • 1-mile run-up as ending of a set. The more you do exercise, the more sweating off from your body, and more calories burn also.


As the sound grace, it is not a graceful workout. It is a very tough Crossfit exercise and not recommended for beginners. It contains 30 continuous reps of clean and jerks for a time. Doing both exercises is not an easy task with 30 repetitions.


  • Keeping a weight bar ahead, stand with your feet, shoulder-width apart.
  • Grabs the bar wider than your shoulder with not bend your back.
  • Pull the bar up with full force. And at the shoulders jerk it up by bending your knees for support.
  • Drop it down as you pick it up. Do it’s 30 repetitions with time.


Helen is an intense CrossFit workout, it comes with the best bunch of exercises to reduce body fat. Along with reducing fat, it also improves core strength thereby providing sufficient stamina for the body to work on.


  • 400m run initially.
  • 21 kettlebells.
  • and last to complete set is 12 pulls-up.

Filthy Fitty

Filthy-Fitty is a Crossfit workout set that ”constantly varied functional movements performed at high intensity.” These combined 10 different high-intensity movements are designed to test your strength, endurance, and mental grit. In the filthy fifty, you have to complete all the following workouts 50 times within a day or an hour accordingly.

The Filthy-Fifty is completed as follows:-

  • 50 Box Jumps (24/20 inches)
  • 50 Jumping Pull-Ups.
  • 50 Kettlebell Swings (16/12kg or 35/26 pounds).
  • 50 Walking Lunges (bodyweight)
  • 50 Knees-to-Elbows.
  • 50 Push Press (45/35 pounds).
  • 50 Back Extensions.
  • 50 Wall Ball Shots (20/14 pounds).
  • 50 Burpees.
  • 50 Double-Unders.


Josie is also the best, hard, and intense Crossfit workout that helps to reduce your fat and increase the heart health rate. It burning up the calories at an extra pace where normal workouts can never do.


  • Run one mile using a weighted vest.
  • 30 burpees.
  • 6 front squats.
  • End it by again a one-mile run with a weighted vest.

Man Maker

The Man Maker is a full-body CrossFit workout with dumbbell movement that involves Push-Up, Rows, and a Squat Clean Thruster in a single complex. It is designed to challenge your upper body, lower body, core, and cardiovascular endurance.

man maker


  • Push-Up: The chest and thighs make contact with the ground during push-ups
  • Squat Thruster: The hip crease drops below the knee crease during the Squat Clean Thruster.
  • Rows: The hips, knees, and arms reach a fully locked out position prior to bringing the dumbbells back down the ground.

Box Jump

Box Jump is a CrossFit exercise that pushes your muscles to the max, helping increase your power, strength, and speed.

Instruction, how to perform:-

  • Stand one step far from the box in front of you and stand stance at shoulder-width.
  • Bend your knees slightly and bringing your arms out you.
  • Make a pressure on your feet that helps you a momentum to propel you up onto the box.
  • Step back and down and repeat.

What are the benefits of a CrossFit workout?

Read below some CrossFit exercise benefit, that may help you, why Crossfit is important now a day?

  • It improves your physical strength and endurance.
  • It provides you the core strength and stamina to perform daily routines as well as tough competitions.
  • It improves the structure of your body.
  • Crossfit workouts also burn more calories than other workouts you do.
  • Burn calories help you lose more fat from your body at quite a good pace rather than other cardio or normal workouts.
  • Crossfit workout helps to develop your mobility, ability, endurance, and flexibility.
  • Crossfit helps you to improve aerobic fitness.