What are the 9 foundational movements of CrossFit

six months into my crossfit adventure, it was clear why some of these moves, like the front squat and shoulder press, belonged on that the list. imagine walking into a box and trying to do that with a bar for the first time? as you progress through the squats, you’re learning to firstly add weight to the squat and then to squat whilst holding a heavy object above your head. you start by learning how to properly perform a shoulder press, and then you learn to use the explosive power of an upwards drive to lift a heavier object above your head with the push press, before learning to lift even more weight (typically 30% more) than the push press using the push jerk where you learn to drop under the bar (we’ll talk about that later) rather than simply pushing the bar up.

we start by picking a heavy object off the floor, to hip level (deadlift), and then we learn to pick a heavy object off the floor to chest level (the best analogy i heard for the importance of a the sumo deadlift is think of how you’d lift a couch to move it: you’d stand legs wide, bend down and lift) and finally you learn the fundamentals of the clean with medicine ball. focus on building strength using the deadlift and your front squat. these movements are certainly nowhere near as impressive as a muscle-up or double-unders, but if you’re serious about getting the most from crossfit, improving your quality of life, and 10x-ing your performance at sports, then you should dedicate some serious time to perfecting these movements. with 1,000,000+ readers and 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community.

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