person putting on weighted plates on a barbell

10 Best Crossfit Workouts for Muscle and Strength

Posted by Chris Manus on

Is it your goal to improve your current workout regimen? If you want to bulk up quickly and increase your strength, this is the best way to go about it. Stop looking, because CrossFit is the best workout you can do. Crossfit is a tried and true method for achieving peak physical health by combining various gym activities, cardio movements, weightlifting exercises, and more. Moreover, we have compiled a list of the top 10 CrossFit exercises that will help you get ripped and stronger than ever before! Listen in as we detail each drill and offer advice on how to get the most out of it. Everyone, from exercise novices to seasoned pros, will find useful information in this post. Let's dive headfirst into the investigation of these potent practices!

1. Cindy

Are you looking for a great workout that will help you get toned and build muscle? Then look no further than the Cindy workout. This bodyweight workout is suitable for all fitness levels, and only takes 20 minutes to complete! Despite requiring nothing but a pull-up bar or power tower, this benchmark workout hits all your major muscles and will leave you feeling pumped and fatigued. Let’s take a closer look at what makes Cindy one of the best CrossFit workouts. 

How to Do It 

Cindy is simple but effective—all you need to do is complete as many rounds as possible in 20 minutes of the following exercises: 5 pull-ups, 10 push-ups, and 15 air squats. Doing these three exercises back-to-back will ensure that your entire body gets worked out, from your arms and chest to your legs and core. 

Benefits of Cindy 

Not only does the Cindy workout hit all your major muscles in just 20 minutes—it also has several other benefits. For starters, it helps improve cardiovascular endurance and muscular strength since it involves high reps over an extended period of time. Additionally, it improves grip strength because it includes pull-ups which require significant amounts of grip strength to perform correctly. Finally, the Cindy workout is incredibly versatile since there are so many different variations that you can do—from weighted vests to goblet squats—to keep things fresh and challenging each time you do it. 

Related Link: The Best Supplements for Sleeping

2. Grace

If you're looking for a great CrossFit workout, Grace may be the answer. This short and punchy exercise is suitable for all fitness levels and will leave your health in the best shape it's ever been! It requires 30 clean and jerks at 135 pounds, with breaks as necessary for optimal form and energy. So if you're ready to challenge yourself and get the most from your health journey, give Grace a go.

crossfitter using battle ropes

3. Strict Lynne

This push-pull workout works your back, chest, biceps, shoulders, and triceps all in one go. With each set taken to muscular failure, it's guaranteed to give you the results you're after. Let's break down how to do it. 

The Breakdown:

Strict Lynne consists of five rounds of bench press loaded with your bodyweight and strict pull-ups or chin-ups (no kipping). After each round, rest for three minutes and add up the number of reps performed. The goal is to beat that number every time you do this workout. This workout is ideal for healthy people who want an intense but effective way to get fit quickly. It can be done anywhere since all you need is a barbell or dumbbells and a pull-up bar. Additionally, the structure of the workout makes it easy to track your progress—you'll know if you've made improvements from week to week simply by recording the number of reps completed during each round. 

4. Fran

Fran is a high-intensity CrossFit workout that has become famous in health and fitness circles. It’s designed to help you get an effective, total body workout in as little time as possible - all it takes is two exercises! Fran tests your physical ability and power by helping you to push yourself to the limit against the clock. Working quickly with deliberate form, your muscles will be working hard as you move through rounds of 21 thrusters (95 pounds) and 21 pull-ups, followed by 15 thrusters and 15 pull-ups, and finally 9 thrusters and 9 pull-ups. Not only does Fran benefit your health but it also pushes you mentally – so dare to take on Franc and see what kind of health results you can achieve!

5. Meathead Deck of Cards 

Are you looking for a challenging full-body workout you can do at home? Look no further than the meathead deck of cards. It's a fast-paced, high-intensity workout designed to work your entire body. In this blog post, we'll discuss how to do it and why it's an effective way to get fit. So if you're ready to get started, let’s dive in! 

The Breakdown: 

The meathead deck of cards is a creative way to structure a full-body workout using everyday items. The concept is simple: all you need is a standard deck of playing cards. Each suit corresponds to an exercise, and the number on the card indicates the number of reps for that particular exercise. Here are the exercises included in the meathead deck of cards: 

  • Hearts = Front squat at 135 pounds 
  • Diamonds = Ring or parallel bar dips 
  • Spades = Push press at 135 pounds 
  • Clubs = Pendlay row at 135 pounds 
  • Joker= 50 weighted sit-ups at 25 pounds  

So, if your first card is a spade, perform seven push presses. Then turn over the next card and repeat until you've gone through the entire deck. Aces are worth one and face/picture cards are worth 13.

Are you looking for plant-based supplements that will help you perform better? Visit HUMBLEROOTS to learn more about us!

6. Linda

If you’re an avid CrossFitter, then you may already be familiar with the benchmark workout known as Linda. Nicknamed “the three bars of death,” it’s one of the best CrossFit workouts that measures your progress over time. Read on to find out how to do it and why it’s such a killer! 

The Breakdown of Linda 

Linda consists of 10-9-8-7-6-5-4-3-2-1 reps of each exercise. You start with deadlifts at 1.5 times your body weight, followed by bench presses at body weight, then cleans at 0.75 times your body weight. Every set should be completed in full before moving on to the next exercise; however, you can break them into smaller chunks if needed. 

a person performing a CrossFit exercise

7. Angie

Angie is an ultimate health-promoting, straightforward workout that can be done right in your own home! This powerhouse routine targets all the major muscle groups and is incredibly easy to follow. All you need for Angie is a pull-up bar and your gym clothes - then you're ready to tackle 100 reps of each of its four exercises: pull-ups, push-ups, sit-ups, and air squats. As the repping piles up, so will your health benefits - stamina levels increase, strength builds up over time, and muscle tone becomes more chiseled than ever before!

8. Tabata Something Else

Tabata Something Else is one of the best Crossfit workouts there is, helping you to achieve health and fitness goals through a series of bodyweight exercises. In this training session, you'll be completing eight sets each of pull-ups, push-ups, sit-ups, and air squats. It may sound intimidating, but don’t worry - you'll have only 20 seconds of work followed by 10 seconds of rest before moving on to the next exercise. Plus, if bodyweight exercises aren’t your style, there are plenty of substitutions like lat pulldowns or dumbbell bench presses to shake things up! With Tabata Something Else in your health routine, you can look forward to gaining strength and physical health effortlessly.

Related Link: How to Lose Fat Fast: Burn Calories

9. Squats and Sprints

There's no better way to up your health game than with a killer CrossFit workout. Squats and sprints are a power couple that will leave your legs burning in the best way possible. Five back squats at 80% of your one-rep max, followed by a sprint of 100m and then a two-minute break – this is a surefire recipe for an explosive workout that will push your fast-twitch fibers to their limits! So get ready for your health to experience massive gains. Get sweaty and feel energized with this epic combo.

10. Barbara

Barbara is a classic Crossfit workout that is sure to get your heart pumping and leave you feeling amazing. It involves completing five rounds of pull-ups, push-ups, sit-ups, and air squats - all of which work key health muscles and keeps your workout routine varied and interesting. The high number of reps for each exercise means there will be a lot of burn during the workout, so be prepared for her intense muscle-building abilities! With three minutes rest in between rounds, rest assured that you can take a break when needed and finish strong. 

How Does Crossfit Help You Build Muscle?

How then do CrossFitters achieve their ripped physiques without engaging in any sort of hypertrophy-targeted exercise programming? CrossFit workouts aren't very similar to traditional bodybuilding routines, but they still contain some of the exercises known to stimulate muscle growth.

  • Volume - It's all about the volume with CrossFit. Many of the workouts call for a large number of repetitions. In a single session, you might, for instance, perform fifty to one hundred chin-ups or pull-ups. Mass builders have relied on high-volume workouts for a long time. Training to muscle failure, as is common among CrossFit athletes, is an effective way to stimulate muscle growth. 
  • Intensity - In CrossFit, many of the workouts are timed, pushing athletes to the brink of exhaustion. CrossFit workouts are constantly changing to keep things interesting. This means that muscles are being worked with a variety of loads and rep ranges from a variety of angles. Many bodybuilders employ a strategy similar to the Weider Muscle Confusion Principle in an effort to speed up muscle development.
  • Variety - CrossFitters don't typically focus on developing specific muscle groups like the biceps, deltoids, triceps, etc. Squats, pull-ups, dips, deadlifts, cleans, and overhead presses are just a few of the many compound exercises they devote considerable time to. Though CrossFit workouts typically focus on increasing strength (heavy weights/low reps) or endurance (light weights/high reps), these exercises are widely regarded as the best for building muscle mass.

Do you want to boost your performance naturally with high-quality, plant-based supplements you can rely on? Check out HUMBLEROOTS today!

Doing Crossfit Workouts for Muscle and Strength

There you have it; the 10 best CrossFit workouts that will help build muscle & strength quickly! Remember to always warm up properly before starting any physical activity & adjust weight/intensity levels appropriately according to your own fitness goals & abilities. If you want to gain strength quickly without taking any shortcuts then these simple yet effective CrossFit routines should definitely be on top of your fitness list!

Related Link: Best Full Body Workout for Weight Loss

← Older Post Newer Post →

Leave a comment


a woman lying in bed

The Impact of Sleep on Reaction Time for Athletes

By Chris Manus

In the realm of sports, milliseconds can often spell the difference between victory and defeat. Reaction time, the interval between a stimulus and the commencement...

Read more
an endurance athlete trying to sleep

The Connection Between Sleep Quality and Endurance Sports

By Chris Manus

Endurance sports, from marathons to long-distance cycling, challenge the human body's limits and test the strength of an athlete's willpower. Beyond the grueling hours of...

Read more