CrossFit has gained popularity for its ability to build strength, endurance, and confidence through varied, high-intensity movements. It’s an empowering approach to fitness that challenges the whole body, helping you become stronger and more resilient with every workout.
Whether you’re new to CrossFit or looking to add variety to your routine, these 16 essential moves are great for building functional strength and improving fitness. Each move targets different muscle groups and enhances your ability to take on everyday tasks with power.
Box Jumps
Box jumps build explosive power in the legs and improve coordination. Start with a comfortable box height, jump up with both feet, and land softly on the box, then step back down.
Deadlifts
Deadlifts target the hamstrings, glutes, and lower back, building core stability. Stand with feet hip-width apart, grip the barbell, and lift it by straightening your hips and knees.
Push-Ups
Push-ups strengthen the chest, shoulders, and arms. Maintain a straight line from head to heels and lower your chest to the ground before pushing back up.
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Pull-Ups
Pull-ups are great for upper body strength, particularly in the back and arms. Use a pull-up bar, grip it firmly, and pull yourself up until your chin is over the bar.
Overhead Squats
This movement requires balance and shoulder stability. Hold a barbell overhead, squat down, and keep the weight centered for a full-body workout that challenges core strength.
Burpees
Burpees build endurance and coordination. Drop into a squat, kick your feet back to a plank, do a push-up, jump back to squat, and explode upward.
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Wall Balls
With a medicine ball, squat down, explode up, and throw the ball at a wall target. This move is great for leg and core strength, combining cardio and strength work.
Kettlebell Swings
Kettlebell swings engage the glutes, core, and shoulders. Swing the kettlebell between your legs and use hip power to swing it to shoulder height, keeping control.
Thrusters
Thrusters combine a squat and overhead press, working the legs, shoulders, and core. Hold a barbell, squat down, and push the barbell overhead as you stand up.
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Toes-to-Bar
Hang from a pull-up bar and lift your legs until your toes touch the bar. This move strengthens the core and improves flexibility in the hips.
Snatches
The snatch builds power and speed, involving the entire body. Lift the barbell from the ground to overhead in one motion, focusing on explosive movement and control.
Double-Unders
Double-unders are a jump rope skill where the rope passes under your feet twice in one jump. This cardio-intensive move improves coordination and endurance.
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Handstand Push-Ups
Handstand push-ups work the shoulders, arms, and core. With your feet against a wall, lower yourself into a push-up while inverted, then press back up.
Lunges with Dumbbells
Holding dumbbells, step forward into a lunge, targeting the legs and glutes. This move is excellent for balance, stability, and lower body strength.
Clean and Jerk
This Olympic lift builds strength and coordination. Lift the barbell to shoulder level, then press it overhead, combining a powerful clean and press movement.
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Farmer’s Carry
Grab heavy dumbbells or kettlebells in each hand and walk a set distance. This simple move builds grip strength, core stability, and total-body endurance.
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