CrossFit Strength Training Guide

Crossfit Fitness for Athletes!

CrossFit Strength Training Guide

CrossFit Strength Training Guide

CrossFit has created well-rounded athletes who boast of power, agility and strength. This is expected since throwing around all the heavy weights is bound to build some muscle. The following CrossFit exercises are the best for strength training:

CrossFit Total

CrossFit total can be defined as the sum of the highest load lifted of three fundamental moves:

    • The back squat

It will be important to test your one rep max in order to determine where you stand at the moment. Work up to your one-rep max by warming up and taking three attempts with plenty of rest between them. Use a heavy weight which you are sure you can (this is especially important for men to increase testosterone) do for three reps in the first attempt. In the second attempt, choose a load you can do for a single rep based on the load of the first attempt. The third weight attempt should be based on your performance on the previous two attempts.


Don’t be surprised by the name of this exercise because CrossFit likes to test and restest benchmark workouts all with girly names. The Cindy workout includes three essential movements which are useful for building baseline body-weight strength. These include:

  • 5 pull-ups
  • 10 pushups
  • 15 air squats

This is the perfect workout and you can do as many rounds as you can in 20 minutes.


Linda is a workout that challenges your strength. Through a pyramid set of three classic barbell moves, Linda is a benchmark workout done for time. The moves mentioned are:

  • The deadlift posterior chain strength which is at 1.5 times your body weight
  • The bench press at body weight
  • The clean which is an explosive Olympic lifting move at three quarters of your body weight. It gets your heart rate pumping

Barbell complex

Despite CrossFit WODs having a rep for being very high volume, the barbell complex is one way to move heavy weight while simultaneously honing in on skill work. Barbell complexes are low-rep and heavy weight to be done unbroken. You can try the 15 minute workout below for as many rounds as possible:

  • 3 deadlifts
  • 3 hang-clean squats
  • 3 shoulder-to-overhead

Aim at doing five sets and increasing the load each time.


This is a full-body strength training workout which incorporates multiple movements in only one rep. In the first rep:

  • Holding dumbbells and placing them on the floor
  • Jump back into a plank
  • Do a pushup
  • Do a renegade row with your right arm
  • Follow with a pushup
  • Do the renegade row with the left arm
  • Jump your feet in between the dumbbells
  • Do a squat clean thruster

This only one rep ad you’ll need to do 49 more as fast as you can.

King Kong

This is a mixture of heavy weights and gymnastic moves. For 3 rounds at a time do:

  • 1 deadlift at 455
  • 2 muscle-ups
  • 3 squat cleans at 250
  • 4 handstand pushups

The other CrossFit strength training exercises are:

  • Snatch EMOM
  • Strict Lynne
  • Squats and sprints

Use these exercise for your effective strength training.