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7 CrossFit Arm Workouts to Forge Strength, Size and Muscle (Scaled and Beginner Options Included)

Functional arm workouts will build muscle and test and improve your biceps, triceps, forearm and grip strength, as well as strengthen your shoulders for CF.

5. Arm Workouts – JT

21-15-9 Reps For Time

  • Handstand Push-Ups
  • Ring Dips
  • Push-Ups


Your scaling should be aimed to preserve the geometry of the pushes while being able to handle the volume of reps at a fair pace. This is an excellent opportunity to practice experiencing muscle fatigue in gymnastic movements. The key: don’t go to failure, break early and often from the beginning.

12-9-6-3 reps of:
Handstand Push-Ups
Ring Dips

Beginner (A)
15-12-9 reps of:
Box Handstand Push-Ups
Banded Ring Dips
Rack Push-Ups

Beginner (B)
21-15-9 reps of:
Banded Pike Push-Ups
Banded Ring Dips
Ring Push-Ups

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