Wods

Ultimate CrossFit Upper Body Workouts

If you are looking for the most upper body workouts that can give you strength, muscle endurance and also build strong muscle, then there is no doubt that it will be CrossFit.

Many people complain about traditional gym workouts such as the bench and traditional weightlifting, because these exercises may not help to achieve fitness goals effectively and may take a long time for some results to appear, and the results you get can collapse once you move away from the gym for a while.

That is why CrossFit workouts are one of the best activities for training muscles and building strength and endurance for the long term, and this is what makes them superior to many sports of the same type.

Our wods today will undoubtedly help you build the upper body with an emphasis on each muscle group, with a lot of sets, repetitions and continuing you will notice the huge difference within months.

Let’s find out together.

Best CrossFit workouts for Upper Body

These exercises depend on the upper part of the body only, but you still need to target all areas of the body because relying only on these exercises can lead to the weakening of the lower part of the body, so you should focus on performing 20 sets per week for each muscle group in the whole body.

In order to add some challenges to your workouts, you can wear a weighted jacket during cardio exercises, it can further improve strength and endurance.

1. Upper Body Workout For Shoulder And Chest : ME AND UPPER MUSCLES

15 Shoulder Presses
15 Lateral Raises
10 Burpees
15 Push Ups
15 Bent Over Rows
10 Burpees
15 Dumbbell Chest Presses
15 Reverse Flys
10 Burpees

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

2 Rounds for best results

2. Upper Body Workout For Triceps And Back : ALEX (STRENGTH AND CARDIO)

80 Jumping Jacks
10 Burpees
15 Push Ups
20 Tricep Dips
80 Jumping Jacks
10 Pull Ups
15 Wall Ups
20 Sit Ups
80 Second Plank

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

3 Rounds for best results

====> More CrossFit Wods For Strength < ====

Upper Body Wod 3 : ARM BURNER

30 Kettlebell Swings (Use DB)
35 Push Ups
21 Burpees

30 Sec Rest

20 Kettlebell Swings (Use DB)
25 Push Ups
14 Burpees

20 Sec Rest

10 Kettlebell Swings (Use DB)
15 Push Ups
7 Burpees

2 to 3 Rounds for best results

====> Best CrossFit Kettlebell Wods For Beginners < ====

Upper Body Wod 4

Buy in:

20 AbMat Sit Ups

Then 5 Rounds for time of:

10 Kettlebell Swing (Use DB)
15 Kettlebell Sumo Deadlifts High Pulls (Use DB)
20 Air Squats

Cash out:

20 Burpees

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

5. Upper Body Workout For Shoulders, Back and Biceps : Dumbbell / Pull Up

5 Pull Ups
20 Front Raises
5 Pull Ups
20 Bicep Curls
5 Pull Ups
20 Reverse Flys
5 Pull Ups
20 Skull Crushers

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

4 Rounds for best results

6. Upper Body Workout For Chest : CHEST DAY

500 Meter Row
25 Chest To Bar Pull Ups
15 Overhead Squats
20 Chest To Bar Pull Ups
20 Overhead Squats
25 Chest To Bar Pull Ups
15 Overhead Squats
500 Meter Row

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

====> 50 Bodyweight Wods (No equipment needed) < ====

7. Upper Body Workout: SHOULDERS DAY

10 Push Presses
10 Thrusters
10 Lateral Raises
10 Mountain Climbers

WOD TYPE /AMRAP: As Many Rounds (Reps) As Possible, meaning you have to do as many reps as you can in 13 min.

8. Upper Body Workout For Abs : AB KILLER 1

30 V Ups
60 Bicycles
30 Weighted Sit Ups (Use a weighted vest)
60 Flutter Kicks
30 Toe Touches
60 Mountain Climbers
200 Meter Sprint

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

3 to 4 Rounds for best results

====> 15 CrossFit Wods using a weighted vest < ====

====> Top 25 CrossFit Wod for quick 6 pack abs < ====

9. Upper body Wod : AB KILLER 2

40 Sit Ups
60 Jump Ropes
60 Flutter Kicks (40 each leg)
60 Jump Ropes
40 Leg Raises
60 Jump Ropes
60 Mountain Climbers (40 each leg)
60 Jump Ropes

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

2 Rounds for best results

====> Best 15 Jump Ropes Wods for building endurance < ====

10. Upper Body Wod : TRAP HUNTER

20 Upright barbell row
5 Pull Ups
20 Upright barbell row
5 Pull Ups
20 Upright barbell row
5 Pull Ups

WORKOUT TYPE: AMRAP/ do as many rounds as possible in 20 min

====> Master your first CrossFit Pull Up like a pro < ====

11. Upper Body Wod : POPEYE (LITE)

25 Bicep Curls
25 Strict Presses
25 Lateral Raises
25 Hammer Curls
25 Upright Rows
25 Push Presses
25 Bicep Curls

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

2 Rounds for best results / Rest 1 minute between sets

12. Upper Body Wod : BODY PUMP

50 Single Arm DB Strict Presses (Perform 10 DB Row after every 15 reps)
50 Kettlebell Swing / it’s can be done with DB (Perform 15 Push Ups Row after every 15 reps)

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

13. Upper Body Wod : TOTAL UPPER

10 Wide Push Ups
15 Prone Snow Angles
10 Plank Shoulder Breakdowns
10 Inch Worms
15 Tricep Dips

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

3 Rounds for best results

14. Upper Body Wod

15 Push Ups
12 Bent Over Rows
1 Arm Shoulder Press + Static Hold
Top 1/2 Bicep Curls
Bottom 1 /2 Bicep Curls
12 Tricep Extensions
15 Push Ups

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

2 to 3 Rounds for best results

15. Upper Body Wod : BODY BLAST

#CIRCUIT 1

12 Dumbbell Curls
12 Tricep Extensions

CIRCUIT 2

12 Dumbbell Bench Press
12 Dumbbell Shoulder Press

CIRCUIT 2

12 Dumbbell Flyes
12 Side Lateral Raises

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

3 Rounds for each circuit before moving to the next

====> Best CrossFit Dumbbell Wods for beginners < ====

Why is it so important to focus on building your Upper Body?

It is important to build the muscles of the upper body, because CrossFit exercises or any physical activity in general depends a lot on the upper body muscles, such as lifting weights, pulling up, climbing, etc…

The body is athletic when all the muscles are strong and has a high bearing capacity.

Because people, by nature, using their lower part of the body more than the upper part while running or walking, meaning that the lower part is constantly moving, and this is what makes the feet strong and their endurance is stronger than the endurance of the hands, yet the strength of the feet increases with a focus on performing exercises that target The lower part of the body, this means that the feet can be stronger even if you are not doing sports activities, because they will gain strength and endurance through daily activities.

That is why it is important to focus on building the upper body and to be careful to allocate enough time for upper body exercises per week.

What are the most effective workouts for upper body muscles?

Many studies indicate that resistance training using hand weights increases the strength and mass of the arms and the various areas of the upper part of the body according to the type of exercises, and this is exactly what we relied on in these exercises that I presented today, and upper body resistance workouts have other benefits Such as improving shortness of breath. (Source)

FAQ

How often should I do upper body CrossFit workouts as a beginner?

As a beginner CrossFitter, aim for 2-3 upper body training sessions per week, allowing for adequate rest between sessions to support recovery and muscle adaptation. Listen to your body and gradually increase intensity and frequency as your fitness level improves.

What are effective CrossFit exercises for building upper body strength?

Include pull-ups, push presses, and kettlebell swings for a balanced upper body workout.

Can CrossFit alone help me achieve defined upper body muscles?

Yes, combined with proper nutrition, CrossFit can sculpt defined upper body muscles.

Hamza Bjr

Hamza started his journey with building fitness and strong muscles 4 years ago, he was able to successfully change the shape of his body and he was able to earn a third-class coach certificate from the "SET" Center, after that he decided to use his simple knowledge about exercises and high-intensity training to help many others people achieve their goals.