You’re starting to get your feet wet in this CrossFit thing, watching a few videos and maybe attending a training session. Your friends are using it, and you are impressed with their results. It’s time for you to jump in with both feet! Check out these Nine Foundational Movements of CrossFit Training. Master these movements and you’ll be well on your way to unlocking your potential for strength, conditioning and flexibility!
This movement is exactly as it sounds. Stand with feet shoulder length apart. Bending your knees, lower your upper body until you are squatting below parallel, reaching your hands out in front of you with each repetition to maintain balance throughout the movement. Your thighs, hamstrings, calves, glutes and core are all targeted with this movement. You will not be using weight with this exercise.
Start with an empty barbell. Raise it up to your shoulders in front of you. Elbows high and facing out, you will squat below parallel. Keep your core tight and head up, back straight. Stand up complete with each repetition. Again, your entire lower body is targeted with this movement, albeit a bit more than you experienced with the air squats. Add weight once you master the movement.
Hold a barbell over your head with a very wide grip. The bar will be approximately 6 inches over your head. Squat for ten reps, going below parallel with each controlled and careful repetition. This movement targets the core, shoulders, and entire lower body. Start with an empty barbell, but add 5 or 10 pound plates as you feel more comfortable with this movement.
Using an inside grip on the barbell, hold it in front of your face. Extend the barbell overhead, and press until you reach a point of lockout. Lower the weight back down in a slow and controlled manner. Keep your back straight and you form perfect in this movement. If you need to cheat, then you need to reduce the weight being used. Move your head back while raising the bar to avoid hitting yourself with the bar.
This movement is a shoulder press with addition of a “dip” using the lower body to press overhead a weight you cannot do with just shoulder work alone. The hips provide just a bit of a bump to help you to raise the weight overhead in a continuation of the push press. This is an explosive movement which should only be conducted after you are fully warmed up. The explosive power you gain from using this movement will make it a quick favorite!
This is a two-dip movement. You’re continuing to build upon that shoulder press. The first dip helps you to raise the weight from waist to chin level. The second dip is the overhead press portion of the movement. You’ll end up with the barbell completely overhead. Again, this is a highly explosive movement and one which should be done with extreme caution. Your reps should be two smooth movements. Create momentum with your dips each time, then return to the jumping position each time. Work to become very efficient with every movement of your body during this exercise.
This movement is simple – pick up a weight and set it back down. Keep back straight – never allow back to be rounded. Grab barbell from bending-over position, and slowly raise it to your waist level. Allow the knees to have a slight bend. Keep the bar as close to the legs as possible so that it travels directly up and down. Carefully lower the weight. Start by using an empty barbell. You should be able to add weight quickly to this movement. Make every repetition smooth and controlled – no jerking, in order to avoid injury.
Sumo Deadlift high Pull
This is a two-step kettlebell movement. Place the kettlebell on the ground in front of you. Deadlift the kettlebell first, quickly pulling the weight to your center of mass, then stand upright and pull the weight to the center of your chest. DRIVE the weight upward with every repetition. Do not pause at the top. Lower the weight right back down and repeat the movement.
Medicine Ball Clean
Pick up the medicine ball. Fall underneath it with a front squat. Raise the ball up to face level. This is a three-tiered movement, and one that is highly explosive and very effective at targeting the full body. Face forward the entire time. Pull the ball up, grasp it, and drive it upward. You’ll definitely need a rest after completing this movement.
With all of these movements, you should always aim for sets consisting of ten repetitions. Use weight that is challenging but doesn’t force you to reach a failure point before reaching your target number of ten repetitions. Always work to practice good form, and try to really feel the targeted muscle groups doing work during each repetition. Good luck!