CrossFit Lifts List: A quick ‘n’ dirty guide to the most common CrossFit lifts. CrossFit uses Olympic Lifts and powerlifting movements in their workouts. Each lift links to a short, demo YouTube video.
This CrossFit lifts list is meant to be a handy cheat-sheet, but if you have never done any of these lifts before, check out this Olympic Weightlifting Starter plan by renowned coach Diane Fu, of FuBarbell.
If you are a prospective CrossFitter, but are nervous about committing to a gym, check out HellaFit. HellaFit was created by Foundation CrossFit to help on-ramp people so they feel ready & prepared when they step into a box for the first time.
CrossFit Lifts List: A guide to the most common CrossFit Lifts
- Deadlift: A barbell lift starting from the ground, in which one engages the legs and core to lift the weight from the ground to a hang.
- Bench press: From a laying position, using your arms to raise and lower a barbell from the chest.
- Back Squat: With a barbell resting on the shoulders, bending at the knees and sinking into a sitting position, then straightening back up.
- Front squat: A squat with the barbell racked in the front, at shoulder level.
- Overhead squat: A squat while holding a weight with your arms fully extended overhead.
- Thruster: A barbell lift starting from shoulder height, in which one performs a front squat, then pushes the barbell overhead during the rise to standing position.
- Clean: A weight lift starting from the ground that requires using the upwards momentum of a small jump and squat to bring the weight up to the shoulders.
- Power clean: A clean without dropping into a full front squat to catch the weight. A minimal jump and dip of the body separates a power clean from a regular clean.
- Hang clean: A clean with the barbell starting from the hanging position, rather than the floor.
- Clean and jerk: A clean, then jerk (see below) the barbell overhead after arriving at the shoulders.
- Jerk: A weight lift starting from the shoulders, ending above & slightly behind the head, using the upward momentum of a hip thrust.
- Split jerk: A jerk ending with a split foothold- that is, in a high lunge position.
- Push press: Starting with the weight at your shoulders, press upwards with no dip in the knees, hip drive, or jump.
- Push jerk: Lifting the weight overhead in combination with two small dips in the knees to drive the weight upwards.
- Snatch: A weight lift that brings the weight from the ground to overhead in one smooth movement, ending in an overhead squat rise to standing position.
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