Crossfit squat workouts popular workout of the day (WOD). Nancy WOD Start with 5 Rounds for Time 400-meter Run 15 Overhead Squats
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CrossFit squat workouts are popular exercises to help you build strength in your lower body. Depending on your goals, you can use a CrossFit squat program to improve your fitness and athletic performance.
Ready to get fit and build muscle? Read on to learn about the many squat CrossFit workout benefits and how to do cross squat workouts step by step. Here are the best CrossFit squat workouts to boost your physical fitness, performance, and mental well-being.
CrossFit squat workouts are a form of high-intensity training. [1] They combine Olympic weightlifting, gymnastics, powerlifting, and HIIT cardio. Each workout can be modified to suit your fitness level and ability.
CrossFit squat exercises also change regularly with your workouts. You will never do the same one, twice. CrossFit squat workouts vary by the load, number of reps, tempo, exercise type, and duration.
Typically, CrossFit squat workouts have the same or similar structure and include:
Every workout should begin with a warm up. The specific warm up CrossFit squat exercises you do depend on the session. Typically, they involve light cardio, muscle activation, and mobility work to increase your range of motion.
The core of a CrossFit squat workout is strength training. On some days, your workouts may focus mostly on specific exercises to build your strength. The main strength training exercises include CrossFit back squat strength workout, front squats, and deadlifts.
Beginners perform these exercises to practice their CrossFit squat technique and form at first. Advanced workouts increase the intensity of the movements to build strength.
The Workout of the Day is focused on various exercises to challenge your overall fitness. The CrossFit squat workout of the day may include balance, agility, power, and endurance building exercises.
The cool down for a squat CrossFit workout is the same as a normal workout. The goal is to bring your heart rate back to its normal resting rate. It may include stretching and breathing exercises. Foam rolling can help to loosen up the muscles and boost recovery.
CrossFit squat workouts target multiple muscles including your quadriceps, adductors, glutes, and hip flexors. [2] They also engage your hamstrings and core. CrossFit squat exercises that add a barbell also target the abs, obliques, erectors (back muscles).
There are multiple variations of CrossFit squat exercises, such as the single-leg squat. Weight bearing squats include the front squat, back squat, overhead squat and Zercher squat. Squats with barbells or dumbbells are used in exercises such as the squat clean, medicine-ball clean, squat snatch, and thruster.
Squats are known for their beneficial effects on core strength, flexibility, and strengthening the muscles, joints, and tendons.
Ready to get started with a squat workout CrossFit? Follow these step by step instructions for strength training exercises and a squat CrossFit WOD:
What it does:
The squat clean targets multiple muscle groups, including the legs, hips, back, shoulders, and arms. It combines the clean and front squat exercises. [7] The squat clean CrossFit workout helps improve overall strength, power, explosiveness, and coordination for CrossFitters.
Here’s how to do it:
How many reps: 3 X 8-10 reps
What it does:
The squat snatch targets the quadriceps, hamstrings, glutes, and calves. It also engages the core, upper back, shoulders, and arms. [8] The squat snatch CrossFit improves strength, power, flexibility, and coordination.
Here’s how to do it:
How many reps: 3 X 5-8 reps
What it does:
The CrossFit overhead squat targets the quadriceps, hamstrings, glutes, core, upper back, shoulders, and arms. It improves your strength, stability, mobility, and balance.
Here’s how to do it:
How many reps: 3 X 8-10 reps
What it does:
The CrossFit front squat targets your quadriceps, hamstrings, glutes, and core muscles. The CrossFit front squat workout also engages your upper back, shoulders, and arms. [9] The front squat workout CrossFit helps improve lower body strength, stability, and mobility.
Here’s how to do it:
How many reps: 3 X 8-10 reps
In CrossFit, the Workout of the Day (WOD) is typically assigned by the trainers at a CrossFit gym. Nancy WOD is as following:
Complete 5 rounds of the following for time:
Run 400 meters, then perform 15 overhead squats with a barbell loaded at 95 lbs for men or 65 lbs for women.
Tips and Strategy:
Nancy is a challenging workout that combines running and overhead squats. Focus on maintaining a steady pace during the runs to conserve energy for the squats. Break up the overhead squats into manageable sets to avoid excessive fatigue. Efficiently transition between exercises to maximize your overall time.
Intended Stimulus:
Nancy is designed to improve your aerobic capacity, lower body strength, and overhead stability. It should be a moderately intense workout. Nancy pushes your endurance while challenging your CrossFit squat technique and core stability.
Scaling Options:
If the prescribed weight is too heavy, scale it down. This is necessary to maintain proper form throughout the workout. Additionally, you can reduce the number of rounds. Consider adjusting the distance of the run, if needed. The goal is to find a challenging but manageable workload that allows you to maintain intensity.
Beginner Option:
For beginners or those building up their fitness level, you can modify Nancy as follows:
Reduce the volume to 4 rounds and decrease the weight on the barbell. This modification focuses on proper squat mechanics and gradually builds strength and endurance.
Make sure to follow the guidance and instructions of a CrossFit coach when performing the day’s assigned CrossFit squat WOD. This is how you maximize the benefits and reduce your risk of injury. Before starting your CrossFit squat WOD, make sure to warm up adequately. Push yourself but prioritize safety and proper technique throughout the workout.
Need answers to your FAQs about CrossFit squat workouts? Here are some of the most frequently asked questions about CrossFit squat workouts.
As a beginner, start with CrossFit squat workouts 2-3 times per week. Consistency is more important than the number of workouts. CrossFit squat exercises are practical and efficient, which helps you to get results faster.
Therefore, make sure that you are taking at least 2-3 days off per week. While CrossFit workouts may be done daily, it’s not recommended.
A CrossFit squat program requires specialized equipment and apparel. You may need to purchase your own foam rollers and resistance bands. Weightlifting belts, knee sleeves, and wrist wraps are also typical CrossFit gear to help support your performance. At minimum, make sure that you wear cross-training shoes for a squat workout CrossFit.
No, deep squatting is actually a normal movement pattern. If you are in good overall shape, you should be able to perform CrossFit squat workouts with no problems. Your knees are designed to bend.
If you worry about pain or injury while doing CrossFit squat exercises, consult a doctor or health professional. You should always check with them first before starting any new workout.
CrossFit squat workouts come with a risk of injury just like any physical activity. To avoid strains and sprains, focus on your form and technique. [10]
Stay hydrated during the workout to avoid dehydration or heat exhaustion. Consult your doctor first, if you have pre-existing medical conditions, such as asthma or heart disease.
As you do CrossFit squat workouts, make sure to pay attention to your form. Use proper technique when utilizing a barbell or other exercise equipment. Improving your technique will help you to maximize your efforts during each rep.
Want to level up in your CrossFit squat workouts? Proper nutrition is important for building and maintaining muscle. It also aids in recovery. If you want to improve your performance and build muscle, you need complete nutrition.
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References:
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