The 7 Most Popular CrossFit Exercises

CrossFit is a unique approach to fitness that combines strength training, endurance exercises, and explosive movements into a high-intensity workout. It’s growing in popularity because it allows people of all fitness levels to challenge themselves while building strength, agility, and cardiovascular health. CrossFit offers a dynamic, community-driven environment that keeps you motivated. 

These exercises focus on developing well-rounded fitness by working multiple muscle groups at once, which can improve your athletic performance and overall physical health.

How To Do 7 Popular CrossFit Exercises

In this post, you’ll find instructions for each exercise and learn tips for doing it safely:

  1. Clean and Jerk
  2. Pull-Ups
  3. Deadlift
  4. Box Jumps
  5. Kettlebell Swings
  6. Burpees
  7. Thrusters

CrossFit is just one of many ways to stay in shape. Explore other fitness options with the Michigan Fitness Association guide to 6 Ways to Get Fit.

1. Clean and Jerk

The clean and jerk is a powerful Olympic lift that’s a staple in CrossFit. It requires a barbell and combines explosive strength with full-body coordination. 

This exercise improves upper and lower body strength while boosting cardiovascular endurance and athletic performance.

How to Perform the Clean and Jerk:

  1. Start with the barbell on the floor, your feet shoulder-width apart, and your hands gripping the bar slightly wider than your shoulders.
  2. Lift the bar off the ground, keeping your back flat and core engaged.
  3. As the bar reaches your knees, explode upward by extending your hips and pulling the bar to your shoulders.
  4. Once the bar is at shoulder height (the “clean” phase), dip slightly, then drive the bar overhead with your arms (the “jerk” phase).
  5. Catch the bar overhead with extended arms, and stand up straight to complete the move.

Tips for Safety:

  • Start with light weights to master the technique before progressing to heavier loads.
  • Focus on proper form, keeping your back straight and core engaged throughout the movement.
  • Avoid jerking the barbell too quickly; controlled movements will reduce the risk of injury.

2. Pull-Ups

Pull-ups are one of the most popular bodyweight exercises in CrossFit, and they’re highly effective for building upper body and core strength. This exercise targets the back, shoulders, arms, and core while improving grip strength.

How to Perform Pull-Ups:

  1. Grip a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
  2. Hang from the bar with your arms fully extended.
  3. Engage your core and pull your body upward until your chin is above the bar.
  4. Lower yourself back down slowly and repeat for the desired number of reps.

Tips for Safety:

  • If you’re new to pull-ups, use a resistance band for assistance or opt for jumping pull-ups.
  • Keep your shoulders down and back to avoid straining your neck.
  • Focus on slow, controlled movements to get the most out of the exercise.

3. Deadlift

The deadlift is a foundational CrossFit exercise focusing on developing total body strength, especially in the lower back, glutes, and hamstrings. It’s performed with a barbell and is one of the best exercises for building raw power and functional fitness.

How to Perform the Deadlift:

  1. Stand with your feet hip-width apart and position a barbell over the mid-foot.
  2. Bend at your hips and knees to grasp the bar with an overhand grip, keeping your arms shoulder-width apart.
  3. Engage your core and lift the barbell by straightening your legs and hips simultaneously.
  4. Once standing, hold the barbell briefly at hip level, then lower it back down in a controlled manner.

Tips for Safety:

  • Keep the barbell close to your body throughout the lift to avoid straining your back.
  • Maintain a neutral spine and avoid rounding your lower back.
  • Start with a manageable weight and increase gradually as your form improves.

4. Box Jumps

Box jumps are a plyometric exercise that boosts explosive power. This high-intensity movement strengthens your lower body and improves metabolic conditioning, making it a popular choice in CrossFit workouts.

How to Perform Box Jumps:

  1. Stand with your feet shoulder-width apart, facing a sturdy box or platform.
  2. Bend your knees and hips slightly, then explosively jump onto the box, landing softly with both feet.
  3. Step back down carefully and repeat for the desired number of reps.

Tips for Safety:

  • Choose a box height that suits your fitness level, and progress to higher boxes over time.
  • Land with soft knees to reduce the impact on your joints.
  • Focus on proper form to avoid tripping or falling.

5. Kettlebell Swings

Kettlebell swings are a dynamic exercise that strengthens the hips, glutes, core, and shoulders while improving metabolic conditioning. This functional movement requires a kettlebell and delivers a full-body workout, making it a CrossFit favorite.

How to Perform Kettlebell Swings:

  1. Stand with your feet slightly wider than shoulder-width apart, holding the kettlebell with both hands in front of your hips.
  2. Hinge at your hips and swing the kettlebell back between your legs.
  3. Thrust your hips forward to swing the kettlebell up to shoulder height.
  4. Let the kettlebell swing back between your legs, then repeat.

Tips for Safety:

  • Keep your back flat and avoid arching during the swing.
  • Use your hips and glutes to generate momentum, not your arms.
  • Start with a lighter kettlebell until you’ve mastered the movement.

6. Burpees

Burpees are a challenging full-body exercise that combines cardio and coordination. This bodyweight movement builds endurance, agility, and overall fitness.

How to Perform Burpees:

  1. Start in a standing position with your feet shoulder-width apart.
  2. Drop into a squat and place your hands on the floor.
  3. Jump your feet back into a plank position, perform a push-up, then jump your feet back toward your hands.
  4. Explode up into a jump with your arms overhead, and repeat.

Tips for Safety:

  • Maintain proper form during the push-up to avoid shoulder strain.
  • Keep a steady pace, especially if you’re new to burpees, to avoid burnout.
  • Focus on smooth transitions between movements.

7. Thrusters

Thrusters combine squats and overhead presses into one fluid movement, making them a key CrossFit exercise for building strength, power, and endurance. This exercise targets the legs, core, shoulders, and arms and is usually performed with a barbell or dumbbell.

How to Perform Thrusters:

  1. Stand with your feet shoulder-width apart, holding a barbell or dumbbell at shoulder height.
  2. Squat down until your thighs are parallel to the ground.
  3. Explode upward from the squat while pressing the barbell or dumbbells overhead.
  4. Lower the weights back to your shoulders and repeat the movement.

Tips for Safety:

  • Keep your core engaged throughout the movement to protect your lower back.
  • Avoid arching your back during the press; maintain a neutral spine.
  • Use a weight that challenges you but still allows for proper form.

Finding the Right CrossFit Gym Nearby

If you’re new to CrossFit, finding the right gym (or “box”) is the first step toward starting your fitness journey. Look for a gym that emphasizes safety, provides knowledgeable coaching, and fosters a supportive community. 

Many people hesitate to join because they’re intimidated by CrossFit’s intensity, but remember that all exercises can be scaled to match your fitness level.

Tips for Finding a CrossFit Gym:

  • Research Online Reviews: Check out reviews from other members to gauge the gym’s atmosphere and coaching style.
  • Visit the Gym: Most gyms offer free trial classes—take advantage of this to see if the environment suits you.
  • Meet the Coaches: Good coaches make all the difference. Make sure they emphasize proper form and technique to prevent injury.
  • Check Class Schedules: Ensure the gym’s class times fit into your schedule. Consistency is key to seeing progress.
  • Join a Community: Look for a gym that fosters a sense of community and makes working out fun and motivating.

Michigan’s Vibrant CrossFit Scene

Michigan is home to a vibrant and growing CrossFit community, with gyms across the state offering world-class coaching and facilities. No matter where you are, there’s a CrossFit gym nearby to help you reach your fitness goals. Find a local gym through the Michigan Fitness Association (MFA) membership map and take the first step toward transforming your fitness journey.

Find a Fitness Membership Today!