"Building Strength in CrossFit: Top Movements to Focus On"
Building strength in CrossFit isn't just about picking up heavy things and hoping for the best—it's about mastering movements that’ll not only make you stronger but also help you move better in and out of the gym. Whether you’re trying to PR your lifts, flex in the mirror(no judgement), or just feel like a stronger version of yourself, these foundational exercises will help you build a solid strength base and improve your functional fitness.
1. Deadlifts – The King of Lifts
Deadlifts are the king of all lifts. They’ll strengthen your glutes, hamstrings, back, and core—basically everything you need to be a superhero. Not to mention, you’ll be able to pick up that heavy bag of dog food from the ground without making a sound. It’s the most functional movement in CrossFit because, let’s face it, you’ll be lifting things in everyday life!
2. Squats – The Foundation of Your Strength
Squats are essential in any strength program. Whether you’re doing air squats, back squats, or front squats, the benefits are undeniable. Squats target your legs, glutes, and core, making them a great foundation for building strength in your lower body. Mastering proper squat form will also improve your mobility and stability, which can translate into better performance in other movements
3. Pull-Ups – For That Upper Body Strength You’ve Always Wanted
Pull-ups are one of the most challenging yet rewarding exercises for building upper body strength. They target your back, shoulders, and arms, making you feel like you could just hang from a tree without a care in the world. If you’re struggling to get your first pull-up, don’t worry—you’re not alone. But once you nail that first one, it’s like unlocking a new level in your fitness game. And trust me, once you get the hang of it, you’ll be throwing pull-ups into every workout for the fun of it.
4. Overhead Press – It’s not just for the gym bros
The overhead press is essential for building strength in your shoulders, upper chest, and triceps. It’s one of those lifts that’ll make you feel like you’re walking around with superhero shoulders. It might not have the immediate “wow” factor of, say, a clean or a snatch, but mastering the overhead press will give you the pressing power you need for a variety of movements—and that confidence when you need to lift something overhead in life, like, say, a suitcase or your little cousin at a family gathering.
5. Thrusters – Full body strength and conditioning
Ah, thrusters. A squat and press in one sweet, sweaty package. Thrusters target everything—legs, core, shoulders—and let’s be honest, they are one of those movements you love to hate. If you’re looking to build strength while also improving your cardiovascular fitness, thrusters are your friend.
Closing Thoughts:
Building strength in CrossFit is about focusing on these foundational movements that’ll make you not just stronger, but more functional in the long run. While it’s tempting to go for the flashy moves, these basic exercises will help you build a solid foundation and improve your performance across the board. Plus, the stronger you get, the more you’ll start to feel like you can take on anything—whether that’s lifting more weight, crushing a workout, or picking up your toddler after a long day without straining something.
So, stay consistent, focus on technique, and enjoy the process. The strength will come, and when it does, you’ll be ready to take on whatever life throws at you—preferably with a smile (and maybe a flex for good measure).
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Fitness is a journey, Coach Alex!