Exercises and Demos
Here is a Link to CrossFit HQ's Exercises and Demos Page. The CrossFit.com page has great video demos of all the CrossFit exercises.
(Here is a link to an Excel file with the information in the below table:
CrossFit Exercises.xls)
This list was helpful when we programmed our "body-weight only" and "no equipment" workouts.
Exercise
Equipment
Substitution
Bench Press
Weights, Rack, Bench,
Push-Up
Box Jump
Box
Burpee
None
Clean and Jerk
Weights
Clean, Hang
Weights
Clean, Medicine Ball
Medicine Ball
Clean, Power
Weights
Clean, Split
Weights
Clean, Squat
Weights
Deadlift
Weights
Deadlift, Sumo
Weights
Deadlift, Sumo, High Pull
Weights
Dip, Bar
Dip Bars
Dip, Rings
Rings
Double Unders
Jump Rope
Tuck Jumps
Extension, Back
GHD
Supermans
Extension, Hip
GHD
Good Morning Darlings
Extension, Hip, Back
GHD
Good Morning Darlings
Glute-Ham Sit-Up
GHD
Knees to Elbows
Handstand
None
Handstand, Push-Up
None
Assisted HSPU
Handstand, Push-Up, Assisted
Rack
High Pull
Weights
Jerk, Push
Weights
Kettlebell, Clean
Kettlebell
Kettlebell, Goblet Squat
Kettlebell
Kettlebell, Snatch
Kettlebell
Kettlebell, Swing
Kettlebell
Knees to Elbows
Pull-Up Bar
Sit-Up or Crunch
L-Sit
Parallelettes
Lunge
None
Lunge, Walking
None
Muscle-Up, Bar
Pull-Up Bar
3 x Pull-Ups and 3 x Dips
Muscle-Up, Rings
Rings
3 x Pull-Ups and 3 x Dips
Press, Push
Weights
Press, Shoulder
Weights
Pull-Up
Pull-Up Bar
Pull-Up, Jumping
Pull-Up Bar
Pull-Up, Kipping
Pull-Up Bar
Pull-Up, L
Pull-Up Bar
Pull-Up, Ring
Rings
Pull-Up, Weighted
Pull-Up Bar, Weights
Push-Up
None
Rope Climb
Rope
Towel Pull-Ups
Rowing, C2
C2
Running
Running
None
Rowing
Snatch
Weights
Snatch, Balance, Heaving
Weights
Snatch, Balance, Pressing
Weights
Snatch, Barbell
Weights
Snatch, Dumbbell
Dumbbell
Snatch, Hang
Weights
Snatch, Power
Weights
Squat, Air
None
Squat, Back
Weights, Rack
Squat, Box
Weights, Rack, Box
Squat, Front
Weights
Squat, Jumping
None
Squat, Overhead
Weights
Squat, Tabata
None
Thruster, Barbell
Weights
Thruster, Dumbbell
Dumbbell
Turkish Get-Up
Weights
Virtual Shoveling
Weights
Wall Ball
Medicine Ball
Thrusters
Warm-Up
PVC
Warm-Up, Burgener
Weights
Leave a comment