Top 7 CrossFit workouts to build muscle

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Published: May 25, 2021

The combination of quality nutrition and physical activity is the secret of good health and overall well-being. This philosophy is supported by the CrossFit lifestyle, and since its’ conception in 2000, many people have experienced its benefits. Thus, this is why CrossFit enjoys huge popularity in the fitness world around the globe. Performing this type of workout means implementing various functional movements at high intensity. If you’re looking for a fun way to increase your fitness level, consult with your Personal Trainer Dubai. CrossFit is an excellent option for those who want to lose weight, as well as increase overall strength. Moreover, it’s suitable for anyone – from total beginners to seasoned athletes alike. In continuation, get an idea of the top 7 CrossFit workouts to build muscle.

A guy in the gym  - CrossFit workouts to build muscle
You can choose from a wide variety of CrossFit workouts to build muscle

Why should you consider CrossFit workouts to build muscle?

So as to increase your muscular mass, you need to aim for muscle hypertrophy. Hence, CrossFit involves a variety of movements that will put you on the right track. Moreover, CrossFit training is an exceptional fat-burning solution, that ultimately helps you in revealing a toned, muscular physique. The varied movements ensure you use all parts of your body, which in turn helps you to achieve great results. From total fitness beginners to gym regulars, anyone can benefit from CrossFit workouts to build muscle. And so, when you commit to this type of training, expect to join a worldwide club of CrossFit enthusiasts, who will keep you motivated. Besides, you’ll have loads of fun learning the language of this fitness community.

Top 7 CrossFit workouts to build muscle

CrossFit merges two concepts, that will benefit your goals of building lean muscle mass. Hence, it aims to keep your heart rate up, as well as impacting muscle fiber. It’s an effective fat loss workout, as much as it is a muscle-building regime. Much like storms, many CrossFit workouts are named by women. The founder, Greg Glassman, had the intention to insinuate the intensity of the workouts, hence, the name selection. However, shortly you’ll start liking the feeling of being hit by a storm, especially after seeing the results of your hard work. Now, here’s our selection of the best CrossFit workouts to build muscle:

  • DT
  • Fran
  • Annie
  • Kalsu
  • Dianne
  • Grettel
  • Strict Lynn

Best workout for beginners – DT

In the CrossFit world, DT is a Hero Workout of the Day or WOD. However, this routine is one of the simplest CrossFit workouts to build muscle for beginners. If it happened to be an adept of power yoga Dubai you may somewhat make a parallel on the intensity of this workout. DT is ideal if you’re looking to build power and muscle. Moreover, it gives you the flexibility to scale on weight, so total beginners will benefit from starting with lower weights, and gradually build-up to the recommended amount. Hence, this is how to perform it:

  • Deadlifts x 12
  • Hang Power Cleans x 9
  • Push Jerks x 6
  • Rounds: 5
  • Weight: Man 70 kg, Woman 52 kg
A person performing a deadlift
DT workout is suitable for total beginners

Before you start your training, it’s best to consult with your personal trainer. Besides providing you with priceless nutritional advice, they’ll work out a plan that specifically suits you. This will not only help you achieve your fitness goals, but it’ll certainly keep you safe from injuries as well.

A test of endurance – Fran

The Fran workout is a test of your full-body strength, mental focus, and cardiovascular capacity. It targets all muscle groups, and you only use your body weight. Once the clock starts, the goal is to complete all the prescribed reps as fast as you can. So, here’s Fran in all her glory:

  • Thrusters x 21
  • Pull-Ups x 21
  • Thrusters x 15
  • Pull-Ups x 15
  • Thrusters x 9
  • Pull-Ups x 9

Total: 45 thrusters and 45 pull-ups. And you should do them as fast as you can. As simple as it might sound, it’s indeed difficult to do it, as most CrossFit workouts are. So, you may want to consider scaling down the reps and build up step by step.

CrossFit workouts to build muscle and s snatched waistline – Annie

Much like Fran, Annie works on the principle of completing the reps as fast as she can. Rest assured that this will make even the most stubborn belly fat vanish. The workout is built following the inverted pyramid model. So, you start with a higher number of reps and decrease it with each round.

  • Double under x 50
  • Sit-ups x 50
  • Double under x 40
  • Sit-ups x 40
  • Double under x 30
  • Sit-ups x 30
  • Double under x 20
  • Sit-ups x 20
  • Double under x 10
  • Sit-ups x 10
A woman doing a sit up - CrossFit workouts to build muscle
Annie CrossFit workout will surely help you eliminate even the most stubborn belly fat

One of the hardest CrossFit workouts – Kalsu

The hardest often spells the most effective in terms of building muscle. So, Kalsu has many variations. If you’re in for the challenge, consult with your trainer on weight and time variations. You’ll need a barbell, the weight of which should be 61 kg for a man, and 38 kg for a woman. You have 30 minutes to perform the following:

  • 100 Thrusters
  • 5 Burpees, Every Minute on the Minute, or in the language of CrossFitters, EMOM

CrossFit workouts to build muscle – Dianne

Dianne is the girl that surely whips CrossFitters of all levels into a better shape. It’s a compound work out of heavy lifting and technical gymnastics. You’ll need to have significant core strength and shoulder stability to embark on a mission. You need to aim to complete the reps in less than 10 minutes. Dianne is one of the most effective CrossFit workouts to build muscle, in the lower and upper body. Here’s what it takes:

  • Deadlifts x 21
  • Handstand push-ups x 21
  • Deadlifts x 15
  • Handstand push-ups x 15
  • Deadlifts x 9
  • Handstand push-ups x 9

If you’re short on time, try a quick-fire – Grettel

Gretel is ideal for overall fitness and muscle gain if you’re short on time. You’ll need to grab a pair of dumbbells, a barbel, or a sandbag. Ladies should go with 43 kg, and gentlemen aim for 61 kg load. Then, repeat 10 rounds of the following:

  • Dumbbell clean and press x 3
  • Burpees x 3

Strict Lynn – ideal CrossFit workouts to build muscle in the upper body

Strict Lynn doesn’t have a time limit. Instead, you’ll do 5 rounds of max reps, with 3-minute breaks in between. Here’s how to effectively work your shoulders, chest, and triceps, for maximal results:

  • Bench press loaded with your body weight
  • Strict pull-ups

In summary, take your lead from the above suggestions on top CrossFit workouts to build muscle and choose what appeals to you most. In theory, they may sound simple, but challenge yourself and try them with your personal trainer. You’ll certainly have lots of fun, and visible in a short while. Good luck.


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