CrossFit and bodybuilding may seem like two distinct training styles, but when combined, they create a powerful duo that enhances both strength and performance. CrossFit workouts often focus on high-intensity, functional movements that improve endurance, stamina, and agility. However, adding bodybuilding movements into your routine can help build muscle mass, correct imbalances, and boost overall strength—leading to better CrossFit performance.
Bodybuilding exercises target specific muscles with more isolation and focus, which is a great complement to the compound, full-body movements CrossFit is known for. Here’s why integrating bodybuilding into your CrossFit regimen can take your training to the next level, followed by seven movements you should consider.
Why Bodybuilding Movements Benefit CrossFit Athletes
Better Recovery: Bodybuilding exercises can be done with lighter weights and higher reps, serving as an excellent form of active recovery while still providing muscle stimulus.
Improved Strength and Power: Building muscle through bodybuilding techniques helps you lift heavier weights, increasing your strength during key CrossFit lifts like deadlifts, squats, and Olympic lifts.
Balanced Muscle Development: CrossFit’s high-rep, high-intensity approach can sometimes leave weaker muscles behind. Bodybuilding addresses these imbalances by targeting specific muscle groups, creating more symmetry.
Injury Prevention: By isolating certain muscle groups and improving strength in stabilizers, you’re better equipped to handle the explosive and dynamic movements in CrossFit, reducing the risk of injury.
Increased Endurance: A stronger body is a more resilient body. Increased muscle endurance translates into better performance in high-rep workouts, longer WODs, and faster recovery between workouts.
7 Bodybuilding Movements to Add to Your CrossFit Training
- Arnold Press – Strengthens the shoulder and upper chest, improving performance in pressing motions and handstand work.
- Gorilla Row – This targets the back and biceps, improving pull strength for movements like pull-ups, muscle-ups, and rowing while adding a unilateral component.
- Incline Dumbbell Bench – Strengthens chest, triceps, and shoulders for overhead movements.
- Barbell Curls – Strengthens the biceps, aiding in pulling movements such as rope climbs and pull-ups.
- Skull Crushers – Strengthens the triceps, assisting in pressing movements like bench press, push-ups, and jerks.
- Cyclist Squat – Focuses on the quadriceps, helping improve squatting power and leg drive during Olympic lifts. This will also work your knees in an extended range of motion to improve stability of the joint.
- Bulgarian Split Squat – Targets the hamstrings and glutes, which are crucial for deadlifts, cleans, and explosive movements like box jumps and kettlebell swings.
- Barbell Hip Thrust – Improves glute strength for hip extension, a common theme in all Olympic weightlifting and explosive movements.
How to Incorporate Bodybuilding Movements into Your CrossFit Routine
To reap the benefits of these bodybuilding exercises, it’s important to integrate them into your weekly routine without overtraining. Here’s how you can structure your week:
- 2-3 Days per Week: Incorporate bodybuilding exercises 2-3 times per week, either on rest days or in addition to your CrossFit training. These can be done as accessory work after your CrossFit WOD or during a separate session. Focus on a mix of upper and lower body movements.
- Lower Volume, Higher Focus: Since CrossFit workouts tend to be high-volume, keep your bodybuilding sets between 3-4, with rep ranges from 8-15. This allows for muscle stimulation without fatiguing your body for your CrossFit sessions.
- Recovery Days: Use lighter weights on recovery days to help with blood flow and muscle recovery while still gaining the benefits of improved muscle endurance and balance. Make sure to check out our blog post on rest days here!
By adding bodybuilding movements to your CrossFit regimen, you’ll experience greater muscle strength, improved stability, and better overall performance in the gym. This combination of functional and isolated movements ensures that your body is strong, balanced, and ready to take on any workout challenge.
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