8 Underused Exercises Crossfitters Need to Include in Their Training

Snatches, burpees, wall balls, toes to bar, DU etc are all common in Crossfit workouts all around the world. But which less well known exercises should you be including in order to get stronger and counter imbalances?

With Crossfit now being a mainstream sport, the training demands are higher than ever. Even if you’re just someone who does Crossfit to look good naked, it can still take a toll on your body after a while.

Performing high skill movements like snatches, toes to bar, and kipping pull ups on a regular basis can be quite taxing if you don’t have solid base of strength to begin with. 

Although these movements are what make Crossfit unique and provide great material for your Instagram account, you cannot neglect the less glamorous exercises that build strength, prevent injury, and improve your overall fitness in the long run.

Here are 8 exerises Crossfitters need to do more:

1. Bulgarian Split Squats

With the exception of maybe the pistol squat, there aren’t many single leg movements performed in Crossfit.  In order to address lower body weaknesses and prevent muscle imbalances, exercises like the Bulgarian split squat are a must. Use the split squat as an alternative to heavy squats or as accessory work for the quads and glutes.

2. Sumo Deadlifts

As opposed to the conventional deadlift, the sumo deadlift reduces stress on the lower back and in many cases will allow you to move more weight due to a shorter range of motion. The wider stance will also help to better strengthen the glutes and can lead to noticeable gains in all your squatting movements (i.e. back squats, front squats, thrusters).

3. 1-Arm Dumbbell Rows

I mentioned earlier that there aren’t a lot of single leg movements in crossfit. The same goes for single arm movements.  The  1 arm dumbbell row is a classic exercise that is great for developing back and grip strength. If you want to improve your pullups, use this exercise to improve your pulling power.

4. Ab Wheel Rollouts

A simple but very effective exercise to strengthen the midline.   If ghd sit-ups and toes to bar aren’t in your arsenal yet, the ab wheel is a great stepping stone.

5. Russian Kettlebell Swings

This exercise is not to be overlooked as it can provide tremendous value in strengthening the posterior chain (lower back, glutes, and hamstrings).  Don’t let the reduced range of motion fool you. With heavier loads, the Russian kettlebell swing can pack a punch that will help to improve your overall strength.  On days where your shoulders are feeling beat up but you still want to get a good workout, go Russian.

6. Sprinting

True speed is rarely tested in the sport of Crossfit but that doesn’t mean you should completely neglect this form of training. Explosive power and anaerobic conditioning are some of the main benefits of sprinting. If you want a high intensity workout that doesn’t involve a barbell, try some hill sprints to shake thing up a bit.

7. Glutes Ham Raises

Disputably one of the best exercises for posterior chain development, glutes ham raises should be a part of any good strength program. You can perform full glute ham raises or negatives until you develop enough strength. Either way, use them to bulletproof your backside!

8. Straight bar dips

If you don’t have ring dips yet, straight bar dips are the perfect progression. With more stability than rings, straight bar dips will help you build the upper body strength necessary to eventually tackle the rings. 

They key to fitness is keeping an open mind and leaving no stone unturned in your training.

These exercises might not seem that glamorous and you’ll probably never do them in competition, but that doesn’t make them any less valuable to your overall fitness. It’s the little things done behind the scenes that will allow you to do the big things that much better. 

Stay Strong,

Isaac Payne

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About The Author

Isaac Payne has over 15 years experience working in the fitness industry. He is currently the owner and head Strength and Conditioning Coach at Pure Payne Strength and Conditioning in Vancouver, BC. Isaac is also a 2011 Canada West Regional competitor and still actively competes in the sport of Crossfit. Isaac also enjoys a good cheeseburger and old school 90’s hip hop.

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