MOVEMENTS

The CrossFit stimulus—constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy, functional, independent life and provides a hedge against chronic disease and incapacity. This stimulus is elegant in the mathematical sense of being marked by simplicity and efficacy. The proven elements of this broad, general, and inclusive fitness, in terms of both movement and nutrition, are what we term our CrossFit Essentials.

Need Help Teaching CrossFit?

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The Teaching Movement course will help you refine your teaching skills and get new ideas about how to run an effective and fun class for every level of athlete. Gain access to a video library of teaching progressions that can be used in group classes or personal training sessions.

WatchNeed Help Teaching CrossFit?

The Snatch Balance

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"The snatch balance begins in a narrower stance, with feet directly under the hips—the pulling stance that is the starting position for the clean and the snatch (what Coach Burgener often calls the “jumping stance”). The snatch balance requires the athlete to initiate the movement with a strong dip and drive, then dive under the bar and move the feet to land in the slightly wider catching stance with the bar overhead—all explosively and in an instant." (CrossFit Journal, 2005).

Watch The Snatch Balance

The Glute-Ham Developer Sit-Up

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Though the hip flexors are the primary movers in the GHD sit-up, the abs play a strong role in stabilizing the torso to prevent hyperextension of the spine. This is, in our opinion, a more functional role for the abs than trunk flexion. Carefully introduced and practiced, the GHD sit-up is a potent tool for reeducating the athlete to use the hip flexors more efficaciously and safely.

Read MoreThe Glute-Ham Developer Sit-Up

Breakdown of the GHD Sit-up

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"The lesson we’ve drawn from the GHD sit-up is that in spite of the primacy of hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric—i.e., they stabilize the torso from undue extension."

Watch Breakdown of the GHD Sit-up

The Legless Rope climb

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There is a strong consensus among scientists that our heritage is deeply rooted in both climbing and bipedalism, i.e., both swinging from the trees and functioning on two feet. While nearly all our regular movements today are bipedal, the value to survival, fitness, and combat of climbing skills is critical and largely undeveloped even in "elite" athletes.

Watch The Legless Rope climb

The Dumbbell Front-Rack Lunge

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"[The dumbbell lunge] serves a couple purposes. First, it is rare that an athlete comes to me with a perfect balance of bilateral strength. Lunges address that difference with a functional, gait-oriented movement. Second, the lunge involves the kind of single-leg support, bilateral transfer of force, and trunk stabilization that are required for most sport, so it has broad carryover." (CrossFit Journal, 2006).

Watch The Dumbbell Front-Rack Lunge

The Ring Push-Up

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Requiring more stability in the shoulders and the midline, while also increasing depth, the ring push-up is significantly more difficult than traditional push-ups on the floor.

Watch The Ring Push-Up