Blog

The Force USA G12 All-In-One Trainer is a versatile machine that brings gym-quality training into your home. If you're a CrossFit enthusiast or someone who enjoys functional fitness, this machine can provide a full-body workout experience without needing multiple pieces of equipment.

With its Smith machine, functional trainer, power rack, and cable system, the Force USA G12 allows you to perform dynamic movements that improve strength, agility, endurance, and mobility—key elements of CrossFit and functional training.

In this guide, we'll explore how you can maximize your workouts using the Force USA G12 to train like a pro.

What Makes the Force USA G12 Ideal for CrossFit & Functional Training?

CrossFit and functional training focus on multi-joint, compound movements that mimic real-life activities. The Force USA G12 is designed for this purpose, offering:

✔ A Smith Machine for controlled barbell exercises
✔ Cable Pulleys for resistance and strength training
✔ A Power Rack for squats, presses, and deadlifts
✔ Pull-Up & Dip Stations for bodyweight exercises
✔ Landmine Attachment for rotational and explosive movements

These features eliminate the need for multiple gym machines, providing a complete CrossFit and functional training setup in one compact space.

Best CrossFit & Functional Training Exercises on the Force USA G12

1. Olympic Lifts & Power Movements

Exercise: Landmine Thrusters

Muscles Worked: Shoulders, legs, core

• Load a barbell into the landmine attachment.
• Hold the bar at chest level and squat down.
• Explosively stand up and press the bar overhead.
• Lower the weight back to the start and repeat.

✅ Why It’s Great for CrossFit: Builds full-body explosive power, a key requirement in WODs (Workouts of the Day).

Exercise: Deadlifts (Smith Machine or Free Barbell)

Muscles Worked: Hamstrings, glutes, lower back

• Load the Smith machine bar or use free weights.
• Maintain a straight back and hinge at the hips.
• Lift the bar while driving through your heels.
• Lower the weight under control.

✅ Why It’s Great for CrossFit: Strengthens posterior chain muscles for Olympic lifts and endurance training.

2. Functional Strength Training

Exercise: Cable Woodchoppers

Muscles Worked: Core, obliques, shoulders

• Set the cable pulley at the highest position.
• Stand sideways and grab the handle with both hands.
• Pull the cable diagonally across your body.
• Return to start and switch sides.

✅ Why It’s Great for Functional Training: Mimics real-life twisting movements and improves rotational strength.

Exercise: Bulgarian Split Squats (Smith Machine or Free Weights)

Muscles Worked: Quads, glutes, hamstrings

• Stand with one foot on a bench behind you.
• Lower into a single-leg squat with control.
• Push back up while keeping your chest upright.

✅ Why It’s Great for CrossFit: Improves single-leg strength, balance, and stability—essential for dynamic workouts.

3. Metabolic Conditioning & HIIT Workouts

CrossFit relies on high-intensity, full-body workouts that improve cardiovascular endurance. The Force USA G12 allows you to create fast-paced conditioning circuits with minimal rest.

Workout Circuit (Perform 3 Rounds)

🏋 10 Pull-Ups (Using the pull-up bar)
🏋 10 Box Jumps (Onto a sturdy surface)
🏋 10 Kettlebell Swings (Using the cable pulley)
🏋 10 Burpees
🏋 10 Deadlifts (Smith machine or free barbell)

✅ Why It’s Great for CrossFit: Increases endurance, burns fat, and builds total-body strength.

4. Mobility & Recovery Workouts

CrossFit and functional training can be high-impact, so mobility and flexibility are crucial for injury prevention. The Force USA G12 helps with:

Exercise: Assisted Deep Squats (Smith Machine)

• Set the barbell at a comfortable height.
• Hold onto the bar and sit into a deep squat.
• Hold the position to stretch your hips and ankles.

✅ Why It’s Great for Functional Training: Improves squat depth, mobility, and joint health.

How to Structure a CrossFit Workout Using the Force USA G12

Workout Format: EMOM (Every Minute on the Minute)

• Set a timer for 10-20 minutes
• Perform a specific exercise at the start of each minute
• Use the remaining time to rest before starting the next movement

Sample EMOM Workout (15 minutes)

⏳ Minute 1: 12 Kettlebell Swings (Using Cable Pulley)
⏳ Minute 2: 10 Bulgarian Split Squats (Each Leg)
⏳ Minute 3: 10 Landmine Thrusters

✅ Why It’s Great for CrossFit: Keeps heart rate elevated and maximizes efficiency.

Tips for Using the Force USA G12 for CrossFit & Functional Training

✔ Focus on Compound Movements – Incorporate full-body exercises like thrusters, deadlifts, and pull-ups.
✔ Use Progressive Overload – Increase weight and intensity gradually.
✔ Integrate Bodyweight Training – Combine dips, pull-ups, and squats with cable-based movements.
✔ Train with High Intensity – Keep rest periods short to simulate a CrossFit environment.
✔ Include Mobility Work – Use the machine for assisted stretching and movement drills.

Final Thoughts: Why the Force USA G12 is Perfect for CrossFit & Functional Training

The Force USA G12 is one of the best all-in-one home gym machines for CrossFit and functional training because it offers:

✅ Versatility – Supports Olympic lifts, calisthenics, cable work, and strength training.
✅ Compact Design – Saves space compared to multiple machines.
✅ Safe & Adjustable Features – Ideal for solo workouts with built-in safety mechanisms.
✅ Full-Body Training Capability – Covers everything from strength and endurance to mobility and flexibility.

If you're looking for a high-performance home gym setup that supports CrossFit workouts and functional fitness, the Force USA G12 All-In-One Trainer is the perfect investment.