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Table of Contents
Summary: How CrossFit Can Help You Build Muscle
Overview of CrossFit’s unique approach to muscle growth and what this article covers.
Heavy Lifting WODs (Workouts of the Day)
Learn how heavy compound lifts promote strength and hypertrophy.
Gymnastics-Based Strength Training
Explore bodyweight exercises to enhance functional strength and build muscle.
EMOMs (Every Minute on the Minute) for Strength
Discover how timed intervals optimize volume and intensity for muscle growth.
High-Intensity Interval Training (HIIT) with Weights
Combine resistance training and intervals to build muscle and endurance.
Partner WODs for Shared Intensity
Use teamwork and alternating sets to maintain intensity and drive results.
Key Takeaways: Building Muscle with CrossFit
A concise summary of the workouts and strategies covered in this guide.
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Summary
Building muscle often conjures images of traditional weightlifting, but CrossFit is an equally powerful and dynamic approach to muscle growth. By combining heavy lifting, bodyweight exercises, and high-intensity interval training, CrossFit challenges your muscles in unique ways, fostering strength and size. However, to see results, you need to focus on the right workouts and techniques.
This article will walk you through five essential CrossFit workouts designed to maximize muscle growth. Whether you’re new to CrossFit or a seasoned athlete, these exercises and strategies will help you harness the full muscle-building potential of this versatile training style. Let’s dive in and get you closer to your strength goals!
1. Heavy Lifting WODs (Workouts of the Day)
What Are Heavy Lifting WODs?
Heavy lifting WODs focus on high-load, low-rep movements that target major muscle groups. Exercises like deadlifts, back squats, bench presses, and cleans form the backbone of these workouts. These compound lifts recruit multiple muscles, promoting both hypertrophy (muscle growth) and neuromuscular efficiency.
Why They Work for Muscle Growth
Heavy lifting stimulates muscle fibers to adapt and grow, especially when paired with progressive overload. By gradually increasing the weight, you continuously challenge your muscles, forcing them to repair and rebuild stronger. This is a cornerstone of muscle growth and strength gains.
Example Heavy Lifting WOD
Here’s a sample heavy lifting WOD to incorporate into your routine:
5 sets of 3 reps:
Deadlifts at 80-90% of your one-rep max (1RM)
4 sets of 5 reps:
Front squats at 75% 1RM
3 sets of 6 reps:
Bench presses at 70% 1RM
Ensure proper rest between sets (2-4 minutes) to recover and maintain intensity.
Tips for Success:
Warm up thoroughly to prevent injury and enhance performance.
Prioritize proper form, even if it means lifting lighter weights initially.
Track your progress to ensure you're increasing weights consistently.
Pro Tip: Invest in quality lifting shoes and belts to improve stability and safety during heavy lifts. These tools can enhance your performance while reducing the risk of injury.
2. Gymnastics-Based Strength Training
What Is Gymnastics-Based Strength Training?
Gymnastics in CrossFit focuses on bodyweight exercises like pull-ups, muscle-ups, handstand push-ups, and dips. These movements not only build strength but also enhance mobility, coordination, and stability. Incorporating scaled progressions (e.g., band-assisted pull-ups or box-supported handstand push-ups) makes gymnastics accessible to all fitness levels.
Why It Works for Muscle Growth
Gymnastics-based exercises require full-body engagement, activating stabilizer muscles alongside primary movers. For example:
Pull-ups:
Target the lats, biceps, and forearms.
Handstand push-ups:
Build shoulder and tricep strength while engaging the core.
Dips:
Focus on the chest, triceps, and deltoids.
These exercises stimulate hypertrophy, especially when performed with controlled movements and higher volume.
Example Gymnastics-Based WOD
Here’s a simple yet effective gymnastics WOD to build strength:
10 rounds for time:
5 strict pull-ups (use a band for assistance if needed)
5 handstand push-ups (modify with pike push-ups if necessary)
10 dips (parallel bars or rings)
Tips for Success:
Prioritize strict movements over kipping for maximum muscle engagement.
Use progressive overload by adding weight (e.g., weighted vests) as you gain strength.
Focus on slow, controlled movements to enhance time under tension.
Pro Tip: Consistency is key in gymnastics. Dedicate time to mobility work for shoulders, wrists, and hips to improve range of motion and prevent injury.
3. EMOMs (Every Minute on the Minute) for Strength
What Are EMOMs?
EMOM stands for “Every Minute on the Minute.” In this training structure, you perform a set number of reps or a specific exercise at the start of every minute and rest for the remainder of that minute. This method provides a balance between intensity and recovery, making it ideal for building strength and muscle.
Why EMOMs Are Effective for Muscle Growth
Volume and Consistency:
EMOMs allow you to accumulate a high volume of work while maintaining consistent effort.
Focused Intensity:
With short, timed intervals, you can push hard while keeping fatigue manageable.
Hypertrophy Benefits:
Moderate to heavy loads paired with shorter rest periods increase time under tension, a key driver of muscle growth.
Example EMOM Strength WOD
Here’s a simple EMOM workout focused on strength and hypertrophy:
EMOM for 10 minutes:
3 back squats at 75-85% of your one-rep max (1RM)
Rest for the remainder of the minute.
For a full-body option:
EMOM for 12 minutes (alternating):
Minute 1: 5 strict overhead presses
Minute 2: 10 pull-ups
Tips for Success:
Select a weight that allows you to complete your reps with proper form, even as fatigue sets in.
Use the final seconds of each minute to focus on breathing and mental preparation for the next set.
Gradually increase the load or the number of reps over time to ensure progression.
Pro Tip: Pair your EMOM sessions with accessory exercises afterward to target lagging muscle groups. For example, after a back squat EMOM, add Romanian deadlifts for hamstring development.
4. High-Intensity Interval Training (HIIT) with Weights
What Is HIIT with Weights?
High-Intensity Interval Training (HIIT) with weights involves combining short bursts of intense effort using resistance exercises, followed by brief rest periods. CrossFit incorporates this method to build muscle while simultaneously improving cardiovascular fitness and endurance. Movements such as kettlebell swings, thrusters, and power cleans are staples of weighted HIIT.
Why It Works for Muscle Growth
Metabolic Overload:
Weighted HIIT maximizes metabolic stress, a key factor in muscle hypertrophy.
Full-Body Engagement:
Compound movements like thrusters and cleans activate multiple muscle groups, promoting overall muscle growth.
Time-Efficiency:
Short, high-intensity sessions are effective for building muscle in less time.
Example Weighted HIIT WOD
Try this muscle-building HIIT workout:
AMRAP (As Many Rounds As Possible) in 15 minutes:
10 kettlebell swings (moderate to heavy weight)
8 thrusters (barbell or dumbbells at 60-70% 1RM)
6 power cleans
200m sprint
Tips for Success:
Choose weights that challenge you but still allow proper form throughout the workout.
Focus on explosive movements to maximize muscle recruitment.
Monitor your rest periods—shorter rests increase intensity, while longer rests prioritize strength.
Pro Tip: Incorporate varying intervals (e.g., 30 seconds of work, 30 seconds of rest) to ensure you’re maintaining intensity without compromising form.
5. Partner WODs for Shared Intensity
What Are Partner WODs?
Partner WODs are team-based CrossFit workouts where you and a partner alternate performing exercises or share the workload. These workouts combine accountability, motivation, and rest periods, creating an ideal structure for muscle-building and endurance.
Why They Work for Muscle Growth
Built-in Rest Intervals:
While one partner works, the other rests, ensuring you can maintain intensity during your active periods.
Motivation and Push:
Working alongside a partner encourages you to push harder and stay consistent.
Variety and Fun:
Partner WODs keep training engaging and dynamic, which helps maintain consistency over the long term.
Example Partner WOD for Strength and Hypertrophy
Here’s a sample workout to try with a partner:
20-minute AMRAP (As Many Rounds As Possible):
Partner A: 12 barbell deadlifts (70% of 1RM)
Partner B: Max-rep pull-ups (strict or kipping)
Switch roles after each round.
Bonus: At the end of 20 minutes, both partners complete 20 synchronized push-ups.
Tips for Success:
Pair with someone of similar fitness ability to ensure balanced workload and pacing.
Communicate with your partner to transition smoothly between exercises.
Focus on proper form during lifts, even in the midst of competitive energy.
Pro Tip: Use partner WODs to target weaknesses. For example, if you struggle with pull-ups, partner with someone who excels at them for tips and motivation during the workout.
Building Muscle with CrossFit
CrossFit offers a unique and versatile approach to muscle building by combining heavy lifting, gymnastics, high-intensity intervals, and creative workout structures like EMOMs and Partner WODs. Here are the main points to remember:
Heavy Lifting WODs:
Focus on compound lifts and progressive overload to maximize muscle growth.
Gymnastics-Based Strength Training:
Use bodyweight exercises to build functional strength and target stabilizing muscles.
EMOMs for Strength:
Structure your workouts to optimize volume and intensity with short, focused intervals.
HIIT with Weights:
Combine resistance training with high-intensity intervals for a time-efficient way to build muscle and endurance.
Partner WODs:
Leverage teamwork and shared intensity to create a fun and challenging environment for growth.
How to Incorporate These Workouts
Rotate through these workouts weekly to target different muscle groups and prevent plateaus.
Ensure proper recovery, including rest days and nutrition, to support muscle repair and growth.
Track your progress and adjust weights, reps, and intensity over time to keep challenging your muscles.
Final Thoughts
Building muscle through CrossFit requires intentionality and structure, but with the right approach, it’s not only effective but also highly engaging. Use these five workouts as a foundation, and don’t forget to prioritize proper form, recovery, and progression. Whether you’re a beginner or a seasoned athlete, the principles outlined here will help you unlock your muscle-building potential in CrossFit.
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