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!

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