Trifecta Takedown - Crossfit Workout

Behind-the-neck thrusters combine a back-rack squat with an overhead press, pushing the bar overhead from behind the neck. In behind the neck thruster workouts, this variation improves overhead mobility and balance while demanding full-body coordination and control.

In this workout, behind-the-neck thrusters target the legs, shoulders, and core while reinforcing posture and bar path efficiency. They’re useful for athletes with limited front rack mobility or those training for overhead strength under dynamic load.

Back rack lunges are a weighted lunge variation where the barbell is placed across the upper back, similar to a back squat. Frequently used in back rack lunge workouts, this movement builds leg strength, balance, and trunk stability under load.

In this workout, back rack lunges target the glutes, quads, hamstrings, and core. The rear-loaded position demands posture and control while allowing for heavier loading compared to other lunge variations. It’s a powerful choice for building unilateral strength and structural balance.

Dumbbell step-overs are a unilateral strength and conditioning movement where the athlete steps over a box or bench while carrying dumbbells. Featured in dumbbell step over workouts, this movement improves lower-body power, balance, and coordination under load.

In this workout, dumbbell step-overs target the glutes, quads, and core while testing grip strength and stability. The dynamic, elevated step forces athletes to control both ascent and descent, making it a functional and challenging addition to strength circuits or conditioning pieces.

Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.

In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.

The box jump is a plyometric movement that builds explosive power, coordination, and lower body strength. It’s a key component in many high-intensity box jump workouts, often used to develop speed, agility, and stamina.

In this workout, box jumps challenge your legs, core, and cardiovascular system, while also training quick reaction and balance. Whether performed at a moderate pace or in sprint intervals, the box jump is a powerful tool for improving athletic performance.

The bar-facing burpee is a high-intensity movement that combines a chest-to-floor burpee with a two-foot jump over a barbell. It's a CrossFit staple used in many bar facing burpee workouts to build explosive power, agility, and full-body conditioning.

In this workout, bar-facing burpees spike your heart rate, test your coordination, and demand mental grit — especially when paired with heavy lifting or fast-paced intervals. Simple, brutal, and effective.

The kettlebell swing is a powerful hip-hinge movement that builds posterior chain strength, core stability, and cardiovascular endurance. A go-to in any kettlebell swing workout, it’s known for improving explosiveness, grip, and conditioning in one efficient motion.

In this workout, kettlebell swings train your glutes, hamstrings, and shoulders, while developing rhythm and control. Whether Russian or American style, the kettlebell swing is a versatile tool for both beginners and advanced athletes.

The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.

In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.

The power snatch is an Olympic-style lift that trains explosive strength, speed, and full-body coordination. Featured in many high-intensity power snatch workouts, it involves lifting a barbell from the ground to overhead in one powerful motion—catching it above parallel.

In this workout, power snatches improve hip drive, shoulder stability, and barbell cycling efficiency. Whether performed light and fast or heavy and technical, the power snatch builds serious strength and athleticism.