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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
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to 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
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
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
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to 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
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean 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: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to 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
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
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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