Crossfit - Full workout

We show each CrossFit exercise in more detail further down the page.

Burpees - 3 sets x 10 reps

Start standing, go down to a plank position, do a push-up, jump back to standing, and do a jump squat.

Kettlebell Swings - 3 sets x 15 reps

Stand with your feet shoulder-width apart, hold the kettlebell with both hands. Swing the kettlebell from between your legs up to shoulder height with straight arms, driving the movement from your hips.

Box Jumps - 3 sets x 12 reps

Jump onto a box or stable surface, land softly with both feet, extend your hips at the top, and jump or step down in a controlled manner.

Air Squats - 3 sets x 20 reps

Stand with your feet shoulder-width apart, bend your knees and lower your hips back until your thighs are parallel to the floor, then stand up again.

Jump Rope - Double Unders 3 sets x 50 reps

Jump and spin the rope twice under your feet per jump. Requires good timing and coordination.

Sit-ups - 3 sets x 20 reps

Lie on your back with your knees bent, feet flat on the floor. Lift your upper body towards your knees and return to the starting position in a controlled manner.

Burpees are one of the most effective full-body exercises used in CrossFit and many other training programs. This exercise combines strength, conditioning, and agility, making it an excellent component of a high-intensity workout.

Here we show you how to perform burpees.

• Start standing with your feet shoulder-width apart.

• Bend your knees and place your hands on the ground in front of you.

• Jump back with your feet into a plank position.

• Do a push-up.

• Jump forward with your feet to your hands again.

• Stand up and do a jump squat with your arms extended overhead.

Kettlebell Swings are a powerful and dynamic exercise often used in CrossFit and other training programs. This exercise combines strength, explosiveness, and cardiovascular training, making it an excellent component of a high-intensity workout.

Here we show you how to perform kettlebell swings.

• Start standing with your feet shoulder-width apart and the kettlebell placed in front of you.

• Grab the kettlebell with both hands and let your arms hang straight down.

• Slightly bend your knees and push your hips back, as if you're about to do a squat.

• Drive the movement from your hips by quickly extending your hips and swinging the kettlebell up to shoulder height with straight arms.

• Let the kettlebell fall back between your legs while slightly bending your knees and preparing for the next swing.

• Repeat the movement in a smooth and controlled rhythm.

Box Jumps are an explosive and dynamic exercise often used in CrossFit and other training programs. This exercise combines strength, explosiveness, and cardiovascular training, making it an excellent component of a high-intensity workout.

Here we show you how to perform box jumps.

• Start standing in front of a box or stable surface with your feet shoulder-width apart.

• Slightly bend your knees and push your hips back, as if you're about to do a squat.

• Jump explosively upward and forward, landing softly with both feet on the box.

• Fully extend your hips once you've landed on the box to ensure proper form.

• Jump down or step down carefully from the box and prepare for the next jump.

• Repeat the movement in a smooth and controlled rhythm.

Air Squats are a fundamental and effective exercise often used in CrossFit and other training programs. This exercise combines strength, endurance, and flexibility, making it an excellent component of a high-intensity workout. Here we show you how to perform air squats.

• Start standing with your feet shoulder-width apart.

• Bend your knees and push your hips back and down as if you are sitting in a chair.

• Lower yourself until your thighs are parallel to the ground or as far down as you can go while maintaining good form.

• Keep your chest upright and ensure your knees are aligned with your toes.

• Press through your heels and straighten your legs to return to the standing position.

• Repeat the movement in a smooth and controlled rhythm.

Double Unders are an advanced and effective exercise often used in CrossFit and other training programs. This exercise combines coordination, explosiveness, and cardiovascular training, making it an excellent component of a high-intensity workout.

Here we show you how to perform Double Unders.

• Start standing with the jump rope in your hands and the rope placed behind you.

• Keep your hands close to your hips and elbows near your body.

• Jump lightly and spin the rope quickly so that it passes under your feet twice per jump.

• Land softly on the balls of your feet and be ready to jump again immediately.

• Maintain a steady rhythm and try to minimize the height of your jumps for efficiency.

• Repeat the movement in a smooth and controlled rhythm.
  
  

Here you can read more about jump rope training.

Sit-ups are a classic and effective exercise often used in CrossFit and other training programs. This exercise focuses on strengthening the abdominal muscles and improving core stability, making it an excellent component of a high-intensity workout.

Here we show you how to perform sit-ups.

• Start lying on your back with your knees bent and feet flat on the ground.

• Place your hands behind your head or crossed over your chest.

• Engage your abdominal muscles and lift your upper body towards your knees by curling upwards.

• Lower your upper body back to the starting position with control.

• Keep your feet firmly on the ground throughout the movement.

• Repeat the movement in a smooth and controlled rhythm.