Common CrossFit Movements

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BODYWEIGHT EXERCISES

Air Squat: Move from the standing position with hips below the knees into a squat below parallel (hips below knees) and back to a standing position.

Back Extensions: Using a GHD, move from an L-shaped position with the head directly below the pelvis to an extended horizontal position.

Box Jump: From standing on the floor jump and land with both feet on top of the box. Typical heights range from 12 inches to 30 inches.

Burpee: Beginning in a standing position, drop to the floor with the feet extending backward, contact the floor with the chest, tuck legs into a squat and fully stand with a small jump at the end.

Handstand Push-Up: Beginning in a handstand, bend arms until the head touches the ground then push back to the fully extended handstand position.

Jump Rope: The most common jump rope variation in CrossFit is the “Double Under” in which the jump rope makes two revolutions per jump.

Knees-to-Elbows: Hanging from the pull-up bar, raise the knees until they make contact with the elbows and then fully extend and repeat.

Lunge: Take a large step forward, bending the front knee until the back knee makes contact with the ground then back up, alternating sides.

Muscle-Up: Hanging from gymnastic rings, perform a pull-up to a ring dip and then fully extend to locked out position.

Ring Dip: Start with body supported on the rings with straight vertical arms, lower the body until the shoulders drop below the elbow, then push back to starting position.

Pull-Up: Start from a hanging position with arms straight, pull up until the chin is over the bar or the chest touches the bar, then lower back to the starting position and repeat.

Push-Up: Start in the plank position with arms fully locked out, lower to the floor and as the chest touches the floor, push back to a fully extended position.

Sit-Up: With the assistance of an Ab-Mat placed under the lower back, move from seated upright position to lay the shoulders on the ground and back to a seated position.

Rope-Climb: Starting from the ground, slowly climb the rope and touch a point (typically 15 feet) and lower back down to ground in a safe & controlled manner.

MOVEMENT WITH WEIGHTS

Deadlift: Barbell is lifted from the ground until in an upright standing position.

Clean: Barbell or dumbbell is lifted from the ground to a “rack position” in front of the neck. End the movement in a standing position. In a squat clean, receive the bar in a squat position and stand to finish the lift. In a power clean, receive the bar in a partial squat and again finish in a standing position.

Kettlebell Swing: A kettlebell is swung from between the legs to overhead and back.

Press: Barbell is moved from the “rack position” directly in front of the neck to overhead.

Snatch: Barbell, kettlebell, or dumbbell is raised from the floor to overhead in one seamless motion.

Squat: Barbell is supported on upper back (back squat), rack position (front squat), or overhead arms locked out (overhead squat). From a standing position lower to slightly below parallel (hips below knees) and then drive the weight back up to the starting position.

Sumo Deadlift High Pull: With a wide stance a barbell, medicine ball, kettlebell or dumbbell is lifted from the ground to just under the chin.

Thruster: A combination of a front squat and a push press. Starting with the barbell in the rack position, perform a front squat and then stand, driving the weight overhead to a press position.

Tire Flip: A large tire lying on its side is flipped over by squatting and lifting the tire then driving it over.

Wall Ball: Holding a medicine ball below the chin while facing a wall at arms length, squat and stand, driving the ball to a press and throwing the ball in order to make contact with the wall at an 8 ft or 10 ft mark.