Five CrossFit Movements to Know

We talk a lot on the blog about why you should try CrossFit.

But we don’t spend a lot of blog space talking about the various types of movements you can expect to learn when you start.

That’s on us.

So in the spirit of helping you be as prepared as you can possibly be before you step foot in a box, here are five CrossFit movements, with video, that you can study to prepare yourself for your first WOD.

Air Squat

This is the move from which all other types of squat will emanate. Whether it’s the back squat, overhead squat, or front squat, this is going to feel very familiar once you’ve been to a few classes. Take some time to practice the air squat to get the movement down pat.


This is a full body movement that forces the athlete to use every limb to complete the movement. It’s not difficult (and it’s never used with weights) but there are certain variations you’ll practice over time. Get used to this one because it pops up a lot.

Kettlebell Swing

Like the name suggests, this movement is done by swinging a kettlebell between the legs and then up above the head. The only variant is American or Russian, which is used to describe how far up you bring the kettlebell. It’s a rare week when our coaches don’t program this into a WOD.

Box Jump 

This is exactly what it says: you jump on a box.

The typical movement suggests men jump up 24’’ while women jump 20’’, but it, like every movement, can be modified to meet the needs of the athlete.

A few other exercises will be mixed in with box jumps (like the aforementioned burpees) on occasion, but we usually stick to just jumping. It works the leg muscles and gets the heart pumping.

Wall Ball

Another staple of CrossFit is the wall ball. Like it’s cousin the box jump, this movement is simple: you throw a ball against a wall. It also forces you to squat down and use your legs to help propel the ball to the required height.

Since it’s fairly straightforward, it’s not uncommon to do 10 or 15 a a time during a WOD.

Do you want to get in the gym and try these out?

Schedule a free, no-sweat intro today!

Member Spotlight – Terry Newman

Each month, we will profile a Grand Trunk CrossFit member who has seen incredible results since joining our “box”.  

It is our hope, that by showing you what can be accomplished through regular workouts and a commitment to fitness, you will be encouraged to take the leap and come in for a workout.  

This month’s spotlight is on Terry Newman, a Grand Trunk member since 2015.  

When did you join Grand Trunk, and why? 

Terry: I joined Grand Trunk CrossFit in January 2015 to get out of a rut and try to develop a healthier lifestyle. 

What do you enjoy most about GTCF and CrossFit? 

My favorite part of GTCF is the atmosphere Brooklyn and Diana Netherton have created and the people I have met. I can honestly say I have never had a bad day at the gym regardless of what I did or didn’t lift that day. The gym is a happy place for me. 

What is your favorite movement? 

Deadlifts. I pick things up and put them down. 

What is a CrossFit goal you have achieved that you are most proud of? 

Without a doubt, 500 lb. deadlift was pretty sweet and unexpected. 

What is a current goal you are working on and hope to accomplish? 

I am pretty content with where I am at, but knocking out a muscle up would be pretty sweet. (Lots of work to be done there.)

What advice would you give a new member or someone who is thinking about trying CrossFit? 

Do it. I got into a CrossFit because my friend and his wife were raving about it and that peaked my curiosity. Shortly after GTCF opened next door to my work, Brooklyn walked over and said I should give it a shot. Best thing I’ve done for myself in a long time. 

How has CrossFit impacted your life outside of the gym? 

I like to think it has helped me break out of my comfort zone and become more social. It has helped give me more confidence outside of the gym and I try to carry that daily. It has helped me achieve goals I never would have thought about a few years ago. 

What is a fun fact that people might not know about you? 

In a former life I was an all-county swimmer and took first place at a conference meet my senior year of high school in the 500-yard freestyle. I’m also an Eagle Scout.  

If you could create your own WOD, what would it be? 

Wall balls or slam balls, deadlifts, and the assault bike. I’m also a fan of pull-ups now. When did that happen?  

Fill in the blank: I CrossFIt (because/so I can): I CrossFit so I can be healthier and happier.   

If you’d like to schedule a free, no-sweat intro, sign up today! 

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