10 Upper Body CrossFit Workout Exercises You Can Do To Stay In Shape

If you’re looking to mix up your upper body exercise routine, consider trying some these 10 Upper Body CrossFit Workout Exercises You Can Do To Stay In Shape

10 Upper Body CrossFit Workout Exercises You Can Do To Stay In Shape

Category: Fitness Workout Tips & How-Tos

If you’re looking to mix up your upper body exercise routine, consider trying some these 10 Upper Body CrossFit Workout Exercises You Can Do To Stay In Shape. Plus, switching up your upper body exercise routine can help you continue to build muscle. Professional bodybuilders change up their routines continuously and most experts recommend changing up your workouts every three to four weeks.

Here are some tips for starting CrossFit workouts and ten upper body CrossFit workout exercises.

Tips for CrossFit Workouts


Use Your Home Gym For Upper Body CrossFit Workouts

Even as many gyms are closed during the pandemic, you can still do many of these upper body CrossFit workouts from home. If you are doing an upper body CrossFit workout from home and you don’t have weights at home, try using some of the following common objects:

  • Milk jugs
  • Canned goods
  • Books
  • Full water bottles
  • Full backpack
  • Broom or mop

Take it Slow

If you are new to CrossFit, take it slow. Listen to your body and feel free to scale or customize the workouts to your body and needs. If a workout is causing pain, then don’t do it.

Plus, you don’t need to go every day; you can try going just two or three days a week at first. Most people recommend doing CrossFit workouts three to five times a week.

Keep a Log/Journal

It’s a good idea to keep track of your CrossFit workouts and your progress. When you’re tracking, you can see how far you’ve come. You should track your warm-up, skill, and WOD (workout of the day) and results. It’ll also help you keep track of what weight you used last time, so you know which ones to grab.

For upper body CrossFit workout ideas, check out these ten routines.

upper body crossfit workout

10 Upper Body CrossFit Workout Routines


10 to 1

The 10 to 1 is a repetition exercise where you do ten rounds of reps. You start the first round with 10 reps of something and 1 of something and ascend/descend to 1 and 10 reps on the last round.

For the upper body, try doing burpees and pullups. So, 10 burpees and 1 pullup first round, 9 burpees and 2 pullups second round, all the way to 1 burpee and 10 pullups on your final round.

7-minute AMRAP

This workout challenges you to do as many rounds as possible (AMRAP) in 7 minutes of a circuit workout. For upper body CrossFit, trying to do AMRAP in 7 minutes of:

  • 10 burpees
  • 10 pushups
  • 12 pullups


This upper body CrossFit workout requires you to progress with 5 reps in each round up to 20, and then back down to 5.

Each round, do your reps with the following exercises:

  • Push-press
  • Ring dips
  • Pushups


Tabata is a type of workout where you go for 20 seconds all out, rest for 10, and repeat 8 times. So, you get 4 minutes of total work and thirds of it you give it your all. A CrossFit Tabata exercise you can try for the upper body is to go for 4 minutes with each of the following, resting for 1 minute in between each Tabata:

  • Tabata Jump rope
  • Tabata pushups
  • Tabata burpees

1-Minute Max

The 1-minute max is an intense exercise where you do as many reps as you can at your max weight for one minute. Just like with the Tabata, you get a one-minute rest in between each set. You may even decide to add more weight to each round.

Try the 1-minute max with the following:

  • Deadlifts
  • Press
  • Burpees


Lynne is 5 rounds of max reps of some upper body blasts. You can also use this workout to benchmark where you’re at and when you max out so you can measure future improvements.

Do 5 rounds at max reps of:

  • Bench Press (at bodyweight)
  • Pullups


The manmaker is a pushup, with single-arm rows, a clean and then a thruster. To do this as part of your upper body CrossFit workout, do 30 reps. You will need slightly heavy dumbbells, but if working out from home you may be able to use a common household object as weights. You


You’ll need a medicine ball for the wallball CrossFit exercise. Ideally, you’ll want a medicine ball that weighs at least 14 pounds. You’ll take the ball and throw it high against a wall, catch it and squat down. Stand a few feet from the wall and throw the ball aim to toss it up to nine feet or higher. Trying doing atleast 20 reps and repeat 5 times. This exercise can work your whole body and get in some cardio.


Surprise! Rowing is a great way to build upper body muscle, get in some cardio and burn a ton of calories in a short time. If you go into the gym, find the rowing machines. Or, if working out at home you can also invest in one.

You can try interval training with rowing. Adjust the damper at 7-9 if you are going for a shorter, interval workout or set it to 4-7 if you want a longer, slow burn. You’ll want to keep your legs straight, lift your chest and pull the bar towards you, then bend forward. Repeat for 15 to 20 minutes.


14 Best Home Gym Rowing Machine Reviews & Buying Guide


Rope climb

This one likely requires going into the gym, but it will work your back, lats, arms and grips. CrossFitters aim to do the rope climb only using their upper body. However, if you’re just starting out it’s totally fine to use your legs at first and you may want to start using gloves to protect your hands. Try doing 1 or 2 reps each week and increase from there. This move can help you build a ton of upper body strength.



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