Here are all CrossFit Foundational Movements You need! | Altinify (2023)

Like me, you might be interested in joining Crossfit and take your workout to the next level. And, you have been asking yourself, what is CrossFit Workout, and what are CrossFit foundational movements?

Here are top 9 CrossFit foundational movements:

  • Air Squat
  • Front Squat
  • Overhead Squat
  • Shoulder Press
  • Push Press
  • Push Jerk
  • Deadlift
  • Sumo Deadlift High Pull
  • Medicine Ball Clean

In this article, you will find out exactly what CrossFit training is, CrossFit’s benefits, CrossFit foundational movements, and how to learn whether or not CrossFit is for you.

See also: Is Doing Push Ups Everyday Overtraining

Here are all CrossFit Foundational Movements You need! | Altinify (1)

Table of Contents

What is CrossFit Workout

CrossFit is a continually varied functional movement executed at high intensity. The constant variation gives a different stimulus for your body each session, which results in a continuous increase in fitness levels.

You perform these CrossFit foundational movements at high intensity because the energy is essential for you to improve your fitness level.

And, in a world where most people hold sedentary jobs, CrossFit exercises provide an excellent way to maintain regular workouts while moving with efficiency and power.

(Video) CrossFit Beginners: Top 5 Movements to Learn

In addition, Crossfit practitioners’ functional movements are “amplification” of the big, everyday movements a physically active person makes.

High intensity is different for each, and most Crossfit trainers are very experienced in working with different people to help each person perform safely and within their limits.

Anyone who tries Crossfit finds it incredibly fun, exciting, and rewarding.Simply because it is fun and rewarding to push your limits and grow mentally and physically.

See also: How Many Push Ups Per Day for Beginners To See Results

What is a Typical CrossFit Workout?

Contrary to what most people believe, CrossFit isn’t a franchise like your local McDonald’s; instead, it is an affiliate promoting the garage gym’s ethics and aesthetics, meaning every CrossFit facility has its own individual programming and style.

Furthermore, CrossFit defines its gyms as small-box facilities with over 15,000 CrossFit boxes worldwide.

CrossFit is not one-size-fits-all, and CrossFit classes last an hour, divided into four different components: a warm-up, strength or skill, workout of the day also known as WOD, and cooldown or mobility session.

  • The warm-up is foreplay to the WOD, meaning you prepare your joints for the movements ahead.
  • The strength component helps get stronger.
  • Skill workout is designed to help you improve your ability to do a specific exercise, such as handstand walking. In general, the skill that you practice will appear in the WOD.
  • The WOD sometimes called a metcon (short for metabolic conditioning), is the meat and potatoes of CrossFit training. You will perform a specific combination of exercises either for a set amount of time or until you have completed a particular number of reps.
  • CrossFit training usually ends with a stretching and mobility session.

See also: Is Doing Pull Ups Everyday Overtraining – Here’s the answer

(Video) Crossfit 101 - The Basics

How Long is a CrossFit Workout?

The entire CrossFit workout takes about an hour and a half, including skill learning and warm-up. And most CrossFit workouts tend to last only about 10 to 20 minutes, except the high-level ones that are about 40 minutes or more.

In addition, most gyms will recommend you to get there around 10 to 15 minutes early for stretching and warming your muscles up.

Is CrossFit Good for Beginners?

CrossFit workouts are varied every day, and you can modify them to fit your age and level of fitness and achieve your fitness goals, according to Crossfit’s website.

CrossFit is universally scalable and adaptable to all fitness levels, so it can be tailored to meet your goals and current fitness level, according to Crossfit coaches.

Also, CrossFit is a high-intensity interval training including functional movement performed at a high-intensity level.

These movements are activities you do in your day-to-day life, such as pulling, squatting, pushing, lasting for predetermined amounts of time to help you build muscles.

CrossFit Journal notes that CrossFit workouts are effective because of their emphasis on load, distance, and speed, helping Crossfit practitioners develop high power levels.

Another fundamental element of CrossFit is the spirit of competition and sports. Most CrossFit gyms use strategic actions, such as posting winners to social media and keeping a scoreboard, as motivation to help you reach your fitness goals faster. So if you are motivated by competition to push yourself mentally and physically, CrossFit may be an excellent exercise for you to achieve your health and fitness goals faster.

See also: Is Bear Crawl a Good Workout? YES, and Here’s How.

(Video) Foundational CrossFit Gymnastics Movements Series: Week 1- Floor Movements

What Are The benefits of CrossFit

  • A team of exercise physiologists from the University of Wisconsin-La Crosse discovered that women who completed two different CrossFit exercises burned over 12 calories per minute and maintained an elevated heart rate during the whole session.
  • CrossFit may also positively impact you mentally and emotionally. Practicing CrossFit shows and teaches people that they are capable of more than they think.
  • While practicing CrossFit, you gain mental toughness, and pushing yourself to new limits in a CrossFit class can give you the confidence that you are stronger than you think.
  • CrossFit has a supportive community of like-minded people.
  • You can practice CrossFit both at home or your local box, surrounded by motivated, supportive, and like-minded people.

Is CrossFit Training Safe?

Despite the criticism faced by CrossFit , CrossFit training “relatively safe compared with more traditional training modalities.”

A 2018 study surveyed a total of 3049 participants who reported engaging in CrossFit training. The research found that CrossFit training is relatively safe compared with more traditional training modalities.

However, the research also concluded participants within their first year of training and those who participate in CrossFit training modality less than three days per week and/or engage in less than three workouts per week are at a greater risk for injuries.

About 20 percent of CrossFit participants reported injuring themselves while performing CrossFit workouts, found the same study.

In other words, 20 percent of people who do CrossFit workouts regularly will report injuries at some point, which is high for recreational activity.

See also: Does Exercise Impacts Learning?

How To Reduce Your Risk of Crossfit Workout Related Injury

  • Make sure you know and maintain proper form. Proper form is essential in any sport. It is necessary that you learn the proper form. If you are not sure, discuss this with your Crossfit coach. And if a movement hurts continuously it is your body sending signs to stop or adjust.
  • Choose the right gym. All exercises are great when you perform properly. The problem is that more experienced coaches tend to increase the training volume too quickly and push athletes through form fatigue to complete the maximum amount of repetitions.
  • First, check out the official CrossFit affiliate map to find the closest box near you. As a rule of thumb, the longer the gym has been around, the better. For instance, if a gym has been around for about five to six years, that is always a good sign.
  • Choose the right coach. Crossfit coaches advise finding an experienced and well-regarded gym to join and commit to learning the correct form before increasing the load.
  • Try to look up how educated the CrossFit trainers are. Then, once you find a gym you would like to join, check their website because most gyms will have the coaches’ credentials on their websites. And the more certifications and accolades the trainers have, the better.
  • Unfortunately, when it comes to choosing a good trainer, credentials aren’t everything. What matters the most is the coach’s communication skills, leadership style, and emphasis on form and safety in class.
  • Join trial classes before committing to a long-term membership plan.

9 Crossfit Foundational Movements

Even though CrossFit is a varied sport, it involves nine CrossFit foundational movements, which are as follows:

Air Squat

Front Squat

(Video) Scaled or RX'd? (How to decide in CrossFit Workouts!)

Overhead Squat

Shoulder Press

Push Press

Push Jerk


Sumo Deadlift High Pull

Medicine Ball Clean

Wrapping Up

Overall, CrossFit uses its 9 CrossFit foundational movements to teach the majority of exercises performed throughout your CrossFit Workout.

Like anything in life, to get the most of CrossFit, you need to learn the proper form, choose the right gym and choose the right coach.

(Video) Roundtable Discussion: The Nine Foundational Movement One-Sheets


What are the 9 CrossFit foundational movements? ›

The Nine Fundamental Exercises:

Squats: Air Squat, Front Squat, Overhead Squat, Pulls: Conventional Deadlift Sumo Deadlift Highpull, Medball Clean. Presses: Strict Press, Push Press, Push Jerk.

What are the 7 foundational movements? ›

There are seven basic movements the human body can perform and all other exercises are merely variations of these seven: Pull, Push, Squat, Lunge, Hinge, Rotation and Gait. When performing all of these movements, you will be able to stimulate all of the major muscle groups in your body.

What are CrossFit foundational movements? ›

You start with the basic movements, after all these are the foundational movements of CrossFit: the Air Squat, Shoulder Press and Deadlift.

How many foundational movements does CrossFit? ›

One of the most important things we go over in the Foundation Program with our new Athletes are the “9”. Here we begin with teaching how to do them correctly, what the Coaches are looking for and how these movements can make your overall fitness better.

What are the big 5 fundamental movement patterns? ›

The human body has five basic movement patterns: bending, single-sided, rotational, pushing and pulling.

What are the 12 fundamental movement skills? ›

The fundamental movement skills to be developed through Health and Physical Education include: locomotor and non-locomotor skills — rolling, balancing, sliding, jogging, running, leaping, jumping, hopping, dodging, galloping and skipping.

What are the 13 basic movement skills? ›

The 13 Fundamental Movement Skills are organized into three categories: locomotion, balance and object manipulation.
Object Manipulation
  • Throwing. Throwing involves a person propelling an object with force out of their hand.
  • Sidearm Strike. ...
  • Dribbling Hands. ...
  • Dribbling Feet. ...
  • Catching.
Jul 29, 2014

What are the 12 types of movement? ›

Types of Body Movements
  • Flexion.
  • Lateral Flexion.
  • Dorsiflexion.
  • Plantarflexion.
  • Extension.
  • Hyperextension.
  • Abduction.
  • Adduction.
Dec 1, 2020

What are the 6 foundational movements? ›

There are 6 foundational movement patterns that must be mastered: squat, hinge, lunge, push pull and carry.

What are the 6 foundational movements *? ›

The 6 Fundamental Movement Patterns
  • Hinge.
  • Squat.
  • Lunge.
  • Push.
  • Pull.
  • Carry.

What are 3 main components of CrossFit training? ›

CrossFit combines a mix of metabolic conditioning, gymnastics, and resistance training to achieve the best fitness possible.

What are the hardest CrossFit movements? ›

The 5 Toughest Movements in CrossFit to Master
  • Single-arm kettlebell overhead squat.
  • The triple-under.
  • The strict muscle-up.
  • The deficit handstand push-up.
  • The L-sit.
Aug 15, 2019

Is CrossFit 3 times a week enough? ›

“Enough” training always depends on your goals. While doing Crossfit 3 times a week is probably enough to get better and fitter, a full-time Crossfit athlete might need to spend a lot more time in the Crossfit Box.

Is CrossFit 5 times a week too much? ›

How Often Should You Do a CrossFit Workout? While CrossFit workouts can be performed daily, it's not generally recommended. You can expect to do your CrossFit training around two to five days a week.

What are 4 basic movement concepts? ›

Movement concepts (or elements of movement) explored in the curriculum include body awareness, spatial awareness, effort awareness, and relationship to/with objects, people and space.

What are the 4 fundamentals movement skills? ›

Fundamental movement skills are important to the motor development of children's physical, cognitive, and social growth. There are four categories in which the fundamental skills fit for under-fives: Stability and Balance, Manipulative, Locomotor, Movement and Body Awareness.

What are the 3 main movements? ›

There are three main categories of fundamental body movements:
  • Locomotor.
  • Nonlocomotor.
  • Manipulative.
Mar 25, 2022

What are the 5 basic movement exercise? ›

The 5 movements you should perform are: push, pull, hip-hinge, squat, and plank. Each of these movements requires multiple joints and body systems to work together, and they are also incorporated in activities we do every day.

What are Dan John's 5 basic movements? ›

Dan John discusses the 5 basic human movements: Push, pull, hinge, squat and loaded carry and prioritizes their impact on strength training.

What are the 5 primary exercises? ›

"Human evolution led to five basic movements, which encompass nearly all of our everyday motions." Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and plank ( ...

What are the 11 fundamental motor skills? ›

The critical fundamental motor skills for children to learn are the catch, kick, run, vertical jump, overhand throw, ball bounce, leap, dodge, punt, forehand strike, and two-hand side-arm strike.

How many basic movement concepts are there? ›

There are four movement concepts (body, space, effort, and relationships) that are the essence of the movement education framework.

How many movement principles are there? ›

The basis of all human movement

So firstly: what are the seven 'principles'? The answer is simple: Hinge, plank, push, pull, squat, lunge and rotation. Singly or in more functional combinations, these 7 movements are the basis of every exercise there is, and also pretty much all human movement.

What are the 12 fundamental movement skills NSW? ›

The twelve fundamental movement skills are; static balance, sprint run, vertical jump, catch, hop, side gallop, skip, overarm throw, leap, kick, two handed strike and dodge.

What are the 10 types of body movements? ›

10.2: Body Movements
  • Flexion & Extension.
  • Abduction & Adduction.
  • Circumduction.
  • Elevation & Depression.
  • Internal/Medial Rotation & External/Lateral Rotation.
  • Dorsiflexion & Plantar Flexion.
  • Pronation & Supination.
  • Inversion & Eversion.
Jun 6, 2021

What is the Big 5 only workout? ›

The five basic exercises bench press, deadlift, squats, shoulder press and pull-up are generally known as the big 5 of strength training.

What are the big 4 strength training? ›

Though there are thousands of different exercises we could do in the gym, barbell training comprises just four exercises, the so-called “Big Lifts.” These compound movements — the squat, press, deadlift, and bench press — should make up 90% of any athlete's strength program, regardless of their level of advancement.

What are the 10 pillars of CrossFit? ›

They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills.

What are the main workouts in CrossFit? ›

Simply choose the exercise that you want to work on below then click on it. Have fun and keep training hard!
  • 1 Snatch.
  • 2 Clean.
  • 3 Front Squat.
  • 4 Overhead Squat.
  • 5 Overhead Press.
  • 6 Bench Press.
  • 7 Push Press.
  • 8 Back Squat.

How do you structure a CrossFit workout? ›

A typical CrossFit workout is 1 hour. It's split up into 4 parts including the warm up (5-10 minutes), strength component (15 minutes), WOD (20-30 minutes) and cool down (5 minutes).

Is CrossFit becoming less popular? ›

Furthermore, there are currently over 10,000 CrossFit boxes throughout the globe. Critics say it has reached its peak and is now losing popularity in the industry, but supporters say it is growing and will continue to do so.

Are CrossFitters the fittest? ›

The winners of the CrossFit Games have demonstrated within a group of their peers with similar and exceptional athletic ability that they are the fittest of them all, which further legitimizes the claim that these athletes are the Fittest on Earth.

What is the hardest hero in WOD? ›

It's the most infamous Hero WOD of them all: two one-mile runs, split down the middle by 600 reps of bodyweight movements, all in a weighted vest. Placing Murph, the hardest WOD, last was a conscious decision.

How many years does it take to be good at CrossFit? ›

On average, it takes about 5-6 months to improve your Fitness Level by 10 levels. When you are fairly new to CrossFit®, you can improve at a pretty quick rate. If you're currently between 1-60, stay committed and consistent because you have a chance to raise your Fitness Level by 20 levels per year.

How fast can CrossFit change your body? ›

Body Shape Change–This stage usually begins shortly after the beginning of the previous stage, anywhere from 1-6 months into your CrossFit experience. As your body begins to get stronger and more efficient, you'll also start to notice that it's beginning to fit in your clothes a bit differently.

Does CrossFit burn belly fat? ›

Even though CrossFit can help you lose belly fat because you burn calories while you work out, reducing belly fat comes down to your nutrition. There is no way for you to out-exercise your bad diet. If you want to lose belly fat, you have to decrease your overall body fat percentage.

Why is CrossFit so addictive? ›

With so many different workouts for each fitness level and each workout being a challenge, this keeps you feeling motivated and anticipating the next session. Plus it's easy to make new friends and it's addictive trying to always beat your personal best.

What are the long term effects of CrossFit? ›

Another study found that CrossFit workouts carried more risk than traditional weightlifting, likely because of the intensity of workouts where some participants may “push themselves beyond their own physical fatigue limit and may ultimately lead to technical form breakdown, loss of control, and injury.”

Is it better to do CrossFit in the morning or Evening? ›

A morning workout may be the best way to burn fat, but your energy levels typically peak in the evening, giving you a more advantageous training.

What is the most difficult movement in CrossFit? ›

The Power Snatch, the Olympic and the Squat Snatch are some of the most complex CrossFit movements and perhaps the most difficult for beginners to master. The multi-step nature of this movement makes it one of the most likely to be performed incorrectly.

What are the 5 functional movements? ›

If you incorporate just 5 different functional movements in every workout, you utilize muscles all over your body while adding variety and decreasing boredom during exercise. The 5 movements you should perform are: push, pull, hip-hinge, squat, and plank.

What are the 4 core lifts? ›

In the world of absolute strength, squats, bench presses, deadlifts and overhead pressing form “the core four.” These four lifts are the ultra-basic lifts.

What is the most common injury in CrossFit? ›

Shoulder injuries were the most common injured body part among CrossFit participants, followed by lower back and hand/wrist injuries. Gymnastic movements as kipping pull-ups, ring dips and muscle ups were reported as exercises with a higher risk for shoulder injuries.

Is CrossFit harder than weightlifting? ›

CrossFit and Olympic weight training share some of the same benefits. They do though differ in terms of intensity. In traditional weight training, you might normally work out in a gym using weights of between five and two hundred pounds. CrossFit offers a more intense and structured workout.

Why is CrossFit criticized? ›

Critics of CrossFit are critics for a number of different reasons. The overzealous, cult-like behaviors of CrossFit proponents, the lack of form or proper technique, or the risk of serious injury that CrossFitters tend to ignore or scoff at can fray the nerves of some fitness enthusiasts.


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