CrossFit Basic Movements: If you are just starting CrossFit, or thinking about starting it, it may be a good idea to try out some of the basic CrossFit movements to see how you like it. Here is a list of beginner CrossFit movements that are basic enough for anyone to practice at any gym.
Basic CrossFit Bodyweight Movements:
- Burpee: Starting from a standing position, descend into a plank, do a push up, jump up to a squat, and then straighten back up to the original standing position.
- Push ups: From a plank position, lowering yourself to the ground and back up using your arms.
- Pull up: Starting from a hanging position, using your upper body strength to pull your chin up and over your handhold.
- Sit up: With your knees bent and your back on the ground, raise your torso to an upright sitting position, then lower back down.
- Air squat: A full squat with no extra weight (barbell or dumbbells).
- V-Up: From a lying position, use your abs to bring your arms and legs up to meet in the middle.
- Knees to elbows: Using your abdominal muscles to bring your knees to your elbows while in a hanging position.
- Triceps dip: Support yourself on shoulder-width handholds (usually parallel bars) with straight arms, bend the elbows to a 90-degree angle, then straighten arms.
Basic CrossFit Weight-Lifting Movements:
- Bench press: From a laying position, using your arms to raise and lower a barbell from the chest.
- 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.
- 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.
- Thruster: A barbell lift starting from shoulder height, in which one performs a squat, then pushes the barbell overhead during the rise to standing postion.
- Push press: Pushing a weight from the shoulders to overhead in combination with a small dip in the knees.
- Wall ball shot: With a weighted ball, descend into a squat, and heave the ball upwards at the wall during the upwards movement of the squat, then catch the ball on the rebound.
- Ball slams: Lifting a weighted ball overhead, slamming it down, and picking it up immediately from the rebound.
- Farmer’s Walk: Grab two heavy plates or dumbbells (one in each hand) and walk as far as you can without dropping them.
- Overhead Lunges: Holding a plate with your arms extended fully overhead, perform lunges or walking lunges.
Basic CrossFit Cardio Movements:
- Double under: Two turns of the jump-rope per jump.
- Sled push/ pull: Running while pulling or pushing a weighted sled.
- Box jump: Jump up and back down from a box (usually 20-24 inches high).
Don’t try these CrossFit Movements without an instructor:
- Snatch: A weight lift that brings the weight from the ground to overhead in one smooth movement.
- Overhead squat: A squat while holding a weight overhead.
- Muscle up: A combination of a pull up to ring dip, which allows you to use arm strength to lift yourself up and over a handhold from a hanging position.
- Kipping: A full-body “wave” motion used in pull ups and muscle ups to achieve faster reps.
- Kettlebell swing: Lifting a kettlebell through the range of motion from a hang to overhead.
- Handstand push up: From a handstand, bending your arms to lower your head to the ground, then back up.
- Clean: A weight lift starting from the ground that requires using the upwards momentum of a jump and front squat to bring the weight up to the shoulders.
- Jerk: A weight lift starting from the shoulders &, ending above the head, using the upward momentum of a hip thrust.