The Best Strength Training Exercises in a CrossFit Gym
Strength training is a fundamental part of CrossFit. Whether you’re new to lifting or a seasoned athlete, building strength improves performance, enhances endurance, and reduces injury risk. At District L CrossFit, we specialise in functional movements that develop full-body power and resilience.
In this guide, we’ll break down the best strength training exercises to maximise your results in a CrossFit gym.
1. Deadlifts
The deadlift is a powerhouse movement that targets the posterior chain, including your glutes, hamstrings, and lower back. This exercise builds overall strength and directly improves performance in other CrossFit movements.
✅ Key Benefits:
- Increases full-body strength
- Improves grip and core stability
- Enhances real-world lifting mechanics
💡 Tip: Focus on maintaining a neutral spine and engage your core throughout the lift. Check out our Youtube channel or CrossFit.com for more technique videos
2. Squats (Back & Front Squats)
Squats are a staple strength exercise in CrossFit. Both back and front squats develop lower body power and improve mobility, balance, and coordination.
✅ Key Benefits:
- Strengthens quads, hamstrings, and glutes
- Enhances core stability
- Supports better posture and movement efficiency
💡 Tip: Keep your chest up, knees tracking over toes, and engage your core throughout the squat.
3. Overhead Press (Strict Press & Push Press)
The overhead press strengthens the shoulders, triceps, and upper body while enhancing core stability. The strict press focuses on pure strength, while the push press adds a dynamic lower-body drive.
✅ Key Benefits:
- Builds upper body strength
- Improves shoulder stability
- Enhances overhead mobility
💡 Tip: Engage your core and keep a firm grip on the bar to maximise strength and control.
4. Pull-Ups & Weighted Pull-Ups
Pull-ups are a crucial upper body movement in CrossFit, improving back and arm strength while enhancing grip endurance. Adding weight increases resistance for greater strength gains.
✅ Key Benefits:
- Develops back, biceps, and core strength
- Enhances grip endurance
- Improves performance in gymnastics-based CrossFit movements
💡 Tip: If you’re new to pull-ups, start with assisted variations or resistance bands.
5. Clean & Jerk
A fundamental Olympic lift, the clean & jerk develops full-body power, coordination, and explosiveness. This movement is highly effective for improving athletic performance.
✅ Key Benefits:
- Builds total-body strength and power
- Enhances coordination and agility
- Increases cardiovascular endurance
💡 Tip: Focus on speed under the bar and ensure a solid receiving position for optimal efficiency.
6. Snatch
The snatch is one of the most technical lifts in CrossFit but offers huge benefits for strength and explosiveness. This movement develops speed, power, and mobility.
✅ Key Benefits:
- Improves strength and power
- Enhances flexibility and mobility
- Develops explosive athletic performance
💡 Tip: Work on technique and mobility drills to improve your snatch form over time.
Train for Strength at District L CrossFit
At District L CrossFit, we offer expert coaching and strength-focused programming to help athletes build power and resilience. Whether you’re looking to improve technique, lift heavier, or gain strength, we’ve got you covered.
📍 Book a Free Consultation Today! ➡️ Click here
Ready to get stronger? Join us at District L CrossFit and take your strength training to the next level! 💪🔥
George Birtle – Owner District L CrossFit