The CrossFit workouts are of high intensity. This article gives a list of various CrossFit workouts. For example, some workouts listed below include CrossFit dumbbell workouts, strength training, Tabata, bodyweight, and many others. In addition to workouts, there are listed exercises that you can do for the particular workout that you will be interested in.
Doing the CrossFit workouts daily is not ideal because the body must rest to develop muscles properly. In addition to that, doing exhaustive exercises daily is not healthy for your body. Some CrossFit workouts listed below such as squats, sit-ups, running, might be easy. But you cannot do them every day.
Crossfit Workouts.
The CrossFit workouts are exercises of the high-intensity level. For instance, the workouts involve the day-to-day moves that you make such as jumping, pulling, pushing, and many others. Below are a few well known CrossFit workouts that you can do;
Bodyweight.
The CrossFit bodyweights exercises are exercises that are meant to strengthen your body. In addition to that, the exercises rely on your body weight to create resistance. The CrossFit bodyweight exercises must be done at a high-intensity level. You can do 3 sets and 10 reps of each of the exercises such as sit-ups, air squats, push-ups, and burpees.
Tabata.
When it comes to CrossFit Tabata; the trainer has to exercise for 20 seconds and rest for 10 seconds. Even if you do a single exercise; you must make sure that you follow the 20 seconds movements and 10 seconds resting time. For instance; the exercises that you can do for the Crossfit Tabata workout include kettlebell swings, box jumps, hang cleans, pull ups, and more. You have to make sure that you do kettlebell swings for 20 seconds and rest for 10 seconds. Then do the box jumps for 20 seconds and rest for 10 seconds before doing the next exercise and so forth.
Strength Training.
There are different strength training exercises that you can do to make your body stronger. For example, some exercises that you can do under this workout include snatches, weighted pull-ups, jerks, push presses, hanging power snatches, and more.
Crossfit Workouts At Home.
You can do most of the Crossfit exercises without the use of gym equipment. As such, there are various exercises that you can do at home. You can do CrossFit bodyweight workouts and many others with less equipment. Interestingly, some exercises are easy and can fall under CrossFit kid’s workouts. Below are some CrossFit workouts;
No Equipment.
The no equipment workout involves doing exercises without gym equipment. As such, you will be relying on your body weight for resistance. This workout is ideal for home trainers. It makes it easy to develop your body without any gym equipment. For instance, under this workout, you can do 40 sit-ups, 50 walking lunges, 3 sets of 50 air squats, 3 sets of 10 reps for handstand push-ups, 3 sets of 30 jumping squats, and many others,
Interval Cardio.
The interval cardio involves alternating intense exercises with less intense exercise. For instance, you can do an exercise of high intensity for a minute and then do a less intense exercise for 4 minutes. The interval cardio exercises make your heart pump faster. Some exercises that you can alternate include 10 rounds of 100meters spring and 10 rounds of 100 meters walk. With these exercises, you don’t need any equipment. You can run and walk outdoors.
Squats.
There are a lot of squats variations that you can do at home. Some squats variations may require weights, resistance bands or any other gym equipment. However, there are many squats exercises that don’t require gym equipment. You can do standard squats, air squats, among others.
Fantastic 50.
The fantastic 50 workout has exercises that target your major body muscles. The workout consists of 8 exercises and these exercises. You must do 50 reps for each exercise. These exercises can be lunges, burpees, push-ups, air squats, jump tucks, handstands, L-sit hold, and sit-ups. For L-sit hold and handstands, you can do the exercises for 50 seconds each exercise.
Dumbbell WOD Generator.
There are websites and mobile applications that you can use to generate CrossFit dumbbell workouts. The internet based dumbbell Work of the Day generator makes it easy if you don’t have a couch. You can choose the dumbbell workout of your choice and do exercises that would be generated by the application or the website.
Dumbbell Crossfit.
There are different CrossFit dumbbell workouts and exercises that you can do. You can either do the exercises at home or a gym. Below are the CrossFit exercises with dumbbells that you can do;
DB Thrusters.
The dumbbell thrusters target your glutes, hamstrings, quads, core, upper back, shoulders, and arms muscles. To do the exercise; follow the instructions below;
- While holding two dumbbells, stand with your feet at shoulder-width apart. Let the dumbbells rest on your shoulders.
- Lower your body into a squat position until your thighs are parallel to the ground.
- Rise up and press the dumbbells above your head until your arms fully stretched.
- Repeat the movement as much as you can.
Dumbbell Deadlifts.
The dumbbell deadlifts are one of the exercises that fall under CrossFit dumbbell workouts. This exercise works the hamstrings, glutes, lower back, and arms’ muscles. It is a strength exercise. As such, it has the capability of making your muscles lean and pumped up. To do the exercise; follow the instructions below;
- Stand with your feet at shoulder-width apart and hold a pair of dumbbells with an overhand grip. Make sure that the palms are facing your body with arms hanging towards the floor.
- Bend your waist and knees to lower the dumbbells to the ground.
- Rise up to the starting position and keep your shoulder blades pinched.
- Repeat the movement
Note that you are not limited to these exercises. For instance, some exercises that fall under CrossFit dumbbell workouts include snatches, DB squat cleans, dumbbell burpee deadlifts, and more. These exercises can be spiced up. For example, the snatches can fall under single arm dumbbell CrossFit workouts.
Free Weight Crossfit Workouts.
You can do free weight CrossFit workouts if you have access to weights such as kettlebell, barbell, dumbbell, weighted plate, and many others. Some workouts include DT, CrossFit open 18.1, Freight train, and many others. With the freight train workout, you can do three exercises which include a weight exercise.
For example, you can do air squats, dumbbell thrusters, and burpees. Then with CrossFit Open 18.1 WOD, you can do exercises like Dumbbell hang and clean, toes to bars, and the row. The CrossFit DT workout is good for maximizing strength and building muscles. DT workout exercises include 5 rounds of 6 push jerks,9 hang power cleans, and 12 deadlifts.
Crossfit Workouts Without Barbell.
If you don’t have access to a barbell, there are different bodybuilding CrossFit exercises that you can do. These exercises make you rely on your body weight to create resistance. Some CrossFit workouts are named after female names. The workouts include; Cindy, Mary, Barbara, Chelsea, Angie, and more. There are workouts with male names such as Murph, and many others.
The Cindy workout includes doing 10 push-ups, 5 pull-ups, and 15 squats. You can do these exercises in 20 minutes. The Angie workout includes doing 100 reps of squats, sit-ups, push-ups, and pull-ups. With the Murph workout, you can run for about a mile and do 300 squats, 100 pull-ups, and 200 push-ups. Therefore, these exercises are good at strengthening your body. But you will not be using any weight such as a barbell.
Crossfit RX Dumbbell Weights.
The CrossFit RX workout means that a trainer will be using a certain weight of dumbbells to do a specific number of reps. However, the dumbbell weight is meant to challenge the trainer but it must make the trainer manage to do the exercise in proper form.
The weight of a dumbbell being used by women is different from the one used by men. Women usually use a dumbbell that weighs 35 pounds while men use a 50 pound dumbbell. However, individuals are free to use any dumbbell weight that they are comfortable with to do the CrossFit dumbbells workouts.
Crossfit Open Dumbbell Workout.
The CrossFit open is a competition that is done online by different athletes worldwide. The competition includes 5 workouts that get done in 5 weeks. These workouts differ yearly. For instance, one of the 20.2 CrossFit workouts included dumbbell thrusters, double unders, toes to bars exercises.
The 19.3 CrossFit Open workout included 50 dumbbell box step up, 50 handstand push-ups, 200 foot dumbbell overhead lunges, and 200 foot handstand walk. As such, the CrossFit Open workouts can be similar, but they differ every year. That means, the competitors do different workouts every year. But overall, you can find the best dumbbell CrossFit workouts that you can do at your own time.
Final Thoughts
The CrossFit workout can be done 3 to 5 times a week. As such, it is not OK to do it daily because your body needs to rest. These exercises are of high intensity, therefore doing them every day might not be healthy for your body. For instance, the Crossfit dumbbell workouts involve using weight and another exercise of high intensity.
As such, lifting weights daily is not ideal for muscle development. The muscles get developed when they are resting. However, there are exercises that can be done daily like walking, running, and among others. But it is not ideal to do them daily. The body deserves to rest to develop muscles successfully.