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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.

6. Chuck

10 Rounds for Time

  • Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
  • Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
  • Dips (2-4-6-8-10-12-14-16-18-20 reps)
  • Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
  • Pistols (5-5-5-5-5-5-5-5-5-5 reps)

In the first round complete 3 push-ups, 1 pull-up, 2 dips, 10 chin-ups and 5 pistols.

In the next round complete 6, 2, 7, 10 and 5 of each movement, and so on for 10 rounds.

The difference between a pull-up and a chin-up is the hand position on the pull-up bar (hands should face inward for pull-ups, outward for chin-ups).

Source: CrossFit Inc
Pull Ups

Scaling

Perform the chin ups and pull ups with bands.

  • Swap pistols for air squats.

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