Crossfit Squat Workouts

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.

What is a CrossFit Squat Workout?

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:

• Warm-up
• Strength Workout
• Workout of the Day (WOD)
• Cool Down

1. Warm up

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.

2. Strength Workout

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.

3. WOD

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.

4. Cool Down

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.

What Muscles Do CrossFit Squat Workouts Target?

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.

CrossFit Squat Workout Benefits

Squats are known for their beneficial effects on core strength, flexibility, and strengthening the muscles, joints, and tendons. 

• Stronger muscles. CrossFit squat exercises target many muscle groups to build muscle and improve strength. [3]
• Stronger tendons and joints. Squat workout CrossFit helps strengthen the tendons and connective tissues. [4] These exercises strengthen the spine, hip joints, knee joints, and ankle joints. 
• Improved bone density. When you squat, gravity forces you downward. The vertical compression impacts your bones, which are living tissues. The bones react to the compression by getting stronger. CrossFit squat workouts increase bone density making your bones less likely to break. By doing these exercises you can help prevent injuries from falls and osteoporosis.
• Improved performance and mental health. CrossFit squat workouts focus on performance over aesthetics. This is great for improving athletic ability. By focusing on how well you do versus how you look, these workouts also boost your mental health. [5]
• Increased flexibility. Deep squats help to improve flexibility by allowing your legs to move through the full range of motion. This helps to maintain proper flexibility in the hips and prevent lower back pain.
• Fat loss. A CrossFit squat program is intense and requires a lot of energy. By maintaining a calorie deficit you can lose fat and become more toned. [6]

CrossFit Squat Workouts Step by Step Instructions

Ready to get started with a squat workout CrossFit? Follow these step by step instructions for strength training exercises and a squat CrossFit WOD:

CrossFit Squat Strength Training Exercises

1. Squat Clean CrossFit

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:

1. Starting Position: Begin by standing with your feet shoulder-width apart, toes pointing slightly outward. The barbell should be on the floor in front of you.
2. Grip: Reach down and grab the barbell with a grip that is slightly wider than shoulder-width apart. Your palms should be facing towards your body (pronated grip).
3. Setup: Bend your knees and hinge forward at the hips, lowering your torso until your back is straight and parallel to the floor. This is the starting position.
4. First Pull: Initiate the movement by driving through your legs and extending your hips. Keep your arms straight throughout this phase.
5. Transition: As the barbell reaches hip level, explosively shrug your shoulders and pull your body under the barbell by pulling with your arms. Simultaneously, bring your elbows up and around, rotating your hands so that your palms face upward (receiving position).
6. Catch: Drop into a partial squat and rotate your elbows forward, bringing your hips below parallel while simultaneously catching the barbell on the front of your shoulders. Keep your chest up and core engaged.
7. Stand Up: From the squat position, stand up by extending your hips and knees. Push through your heels and maintain a strong posture.
8. Lowering the Barbell: Reverse the movement by slowly lowering the barbell back to the starting position while keeping your back straight and core engaged.

How many reps: 3 X 8-10 reps

2. Squat Snatch CrossFit

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:

1. Starting Position: Stand with your feet shoulder-width apart, toes pointing slightly outward. The barbell should be on the floor in front of you.
2. Grip: Reach down and grab the barbell with a wider grip than shoulder-width apart. Your palms should be facing downward (pronated grip).
3. Setup: Bend your knees and hinge forward at the hips. Lower your torso until your back is straight and parallel to the floor. This is the starting position.
4. First Pull: Initiate the movement by driving through your legs and extending your hips. Keep your arms straight throughout this phase.
5. Transition: As the barbell reaches hip level, explosively shrug your shoulders. Pull your body under the barbell by pulling with your arms. Simultaneously, bring your elbows up and around. Rotate your hands so that your palms face upward (overhead position).
6. Catch: Drop into a full squat position. Simultaneously, catch the barbell overhead with locked-out arms. Your hips should be below parallel with your torso upright. Keep your chest up and core engaged.
7. Stand Up: From the bottom of the squat position, stand up by extending your hips and knees. Push through your heels and maintain a strong posture.
8. Lowering the Barbell: Reverse the movement by slowly lowering the barbell back to the starting position. Keep your back straight and core engaged.

How many reps: 3 X 5-8 reps

3. CrossFit Overhead Squat

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:

1. Starting Position: Begin by standing with your feet shoulder-width apart. Point your toes slightly outward. Hold a barbell with a wide grip, palms facing upward (snatch grip). Rest the barbell on your upper back (traps) with your elbows pointing forward.
2. Pressing the Barbell: Press the barbell overhead by extending your arms. Keep them locked out and directly above your head. Your wrists should be in line with your forearms.
3. Stabilization: Engage your core. Make sure your head is neutral and your gaze is forward.
4. Squatting: Initiate the squat by bending your knees. Push your hips back and down, while maintaining a straight back. Lower yourself into a deep squat position. Keep the barbell stable overhead and your heels planted firmly on the ground.
5. Depth and Form: Aim to achieve a squat depth where your hips are below parallel with your knees. Ensure your knees are tracking in line with your toes and your chest is up.
6. Rising Up: From the deep squat position, push through your heels. Extend your hips and knees to stand up. Return to the starting position with the barbell overhead.

How many reps: 3 X 8-10 reps

4. CrossFit Front Squat

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:

1. Starting Position: Begin a CrossFit front squat workout by standing with your feet shoulder-width apart. Point your toes slightly outward. Position the barbell in front of your shoulders. Rest on the front of your deltoids (shoulders). Your fingertips should lightly support the barbell.
2. Grip: Cross your arms in front of your body. Create a shelf for the barbell by placing your hands on top of the barbell. Point your elbows forward, parallel to the ground. Alternatively, you can use a clean grip. Keep your fingers underneath the barbell with your elbows up and pointing forward.
3. Rack Position: Lift the barbell off the rack or from the ground. Ensure it’s secure and stable on your shoulders. Keep your elbows high and chest up throughout the exercise.
4. Squatting: Initiate the squat by bending your knees. Push your hips back and down, maintaining a straight back. Lower yourself into a deep squat position. Keep your heels firmly planted on the ground and your chest up. Keep the barbell stable on your shoulders throughout the movement.
5. Depth and Form: Aim to achieve a squat depth where your hips are below parallel as your knees maintain proper form. Ensure your knees track in line with your toes and your chest is up.
6. Rising Up: From the deep squat position, push through your heels. Extend your hips and knees to stand up. Return to the starting position of the front squat CrossFit workout with the barbell still in the front rack position.

How many reps: 3 X 8-10 reps

Nancy CrossFit Squat WOD

In CrossFit, the Workout of the Day (WOD) is typically assigned by the trainers at a CrossFit gym. Nancy WOD is as following:

• 5 Rounds for Time
• 400-meter Run
• 15 Overhead Squats (95 lbs/65 lbs)

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:

• 4 Rounds for Time
• 400-meter Run
• 10 Overhead Squats (45 lbs/35 lbs)

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. 

CrossFit Squat Workouts FAQs

Need answers to your FAQs about CrossFit squat workouts? Here are some of the most frequently asked questions about CrossFit squat workouts. 

How often should I do 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.

What equipment to use for CrossFit squat workouts?

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.

Is squatting bad for your knees? 

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. 

What are the risks of CrossFit squat exercises?

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.

How do I improve my CrossFit squat workouts?

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.

Proper Nutrition Boosts Your CrossFit Squat Workouts 

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. 

Satia’s plant-based, clean nutrients offer everything you need for CrossFit performance. Start your no-risk Satia trial now.

References: 

1. https://www.crossfit.com/
2. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0217044
3. https://pdfs.semanticscholar.org/cffb/cce6442ce19e00fec5b258da1dc6df5deb12.pdf
4. https://onlinelibrary.wiley.com/doi/10.1111/sms.12781
5. https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-018-0124-5
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9261745/
7. https://www.nature.com/articles/s41598-022-17653-7
8. https://www.mdpi.com/2076-3417/12/19/9679
9. https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=2686&context=ijes
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7473349/