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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
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
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Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
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Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
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 Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
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
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
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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