Movement Library
Browse 117 CrossFit movements. Click on any movement to watch the video tutorial.
The Squats 3
The Air Squat
FoundationalMaster the air squat with CrossFit
The Front Squat
FoundationalMaster the Front Squat with CrossFit
The Overhead Squat
FoundationalMaster the overhead squat with CrossFit
The Presses 3
The Shoulder Press
FoundationalMaster the Shoulder Press with CrossFit
The Push Press
FoundationalMaster the push press with CrossFit
The Push Jerk
FoundationalMaster the push jerk with CrossFit
The Deadlifts 3
The Deadlift
FoundationalMaster the Deadlift with CrossFit
The Sumo Deadlift High Pull
FoundationalMaster the Sumo Deadlift High Pull with CrossFit
The Medicine Ball Clean
FoundationalMaster the Medicine-Ball Clean with CrossFit
Core 10
The Abmat Sit Up
There is an adjunct movement to GHD sit-ups in which the athlete is dynamic in the trunk and static in the hip. It is the AbMat sit-up, where we deliberately take the hip flexors out of the equation and work the torso dynamically. The two sit-ups, GHD and AbMat, complement each other beautifully. One is dynamic in the hips and static in the trunk; the other is dynamic in the trunk and static in the hip. In conjunction with the L-sit (static in the trunk and hip), they develop a formidable capacity in the midline.
The Ghd Back Extension
The GHD back extension is dissimilar in action to CrossFit’s nine foundational movements. The spine actively and deliberately flexes and extends. While you would not want to flex and extend the spine in such a way while lifting, it is important to develop the strength and positional awareness to move from these positions to a neutral position.
The Ghd Hip And Back Extension
The GHD hip and back extension is dissimilar in action to CrossFit’s nine foundational movements. The spine actively and deliberately flexes and extends. While you would not want to flex and extend the spine in such a way while lifting, the hip and back extension further challenges the strength and coordination needed to recover from these positions during more dynamic movements.
The Ghd Hip Extension
The GHD hip extension is very similar in action to CrossFit’s nine foundational movements. The spine remains in a neutral position and is supported by the abdominals and spinal erectors while the hip extensors supply the power behind the movement. This pattern is easily seen during squats and deadlifts, among other movements.
The Ghd Sit Up
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.
The Kipping Toes To Bar
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The Strict Knees To Elbow
When performed without kipping, the knees-to-elbows places huge demand on the midline to raise the lower body while also requiring a high level control, both on the way up, and on the way down. A lazy uncurling of the legs on the descent will quickly lead to a wild swing, requiring the athlete to pause and recenter themselves.
The Strict Toes To Bar
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The Strict Toes To Rings
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The Windshield Wiper
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Gymnastics 43
Back Scales Progression
The difficulty of the back scale can be moderated by adjusting the level of the torso and rear leg as well as the duration of the hold. Begin with a small bend at the hip and lift of the rear leg. Master the basic position before increasing the range of motion.
The Butterfly Pull Up
The butterfly pull-up is the fastest and most efficient variation of a pull-up, but it takes time and experience to develop the proper technique.
The Chest To Wall Handstand Push Up
The chest-to-wall handstand push-up encourages the athlete to maintain a hollow position throughout the movement. Arching during the press in this handstand push-up variation will result in the athlete falling away from the wall. As a result, mastering the strict chest-to-wall handstand push-up brings the athlete one step closer to performing a strict, freestanding handstand push-up.
The Dip
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Forward Roll From Support
To learn more about human movement and the CrossFit methodology, visit CrossFit Training.
The Freestanding Handstand Push Up
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Front Scales Progression
The difficulty of the front scale can be moderated by adjusting the height of the leg as well as the duration of the hold. Regardless of the height of the leg, strive to maintain perfect posture and alignment.
The Glide Kip
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Freestanding Handstand
In the handstand, a much weaker base supports the body while simultaneously raising the body’s center of gravity a foot or more in a world turned upside down. Things don’t get more foreign. When standing, the hip is the focus of control and leverage. When in the handstand, the focus shifts to the shoulder. This shift not only helps develop “shoulders strong as hips” but also improves proprioception and core strength in ways that other protocols cannot.
Pirouettes
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Handstand Push Up Variations
CrossFit trainers are skilled in the art of making many difficult movements accessible for the beginner. A good trainer will guide new athletes through a progression, celebrating the small victories along the way. For example, the trainer may start an athlete with a full range of motion push-up, then progress to a dip, then pike push-ups on a box, then finally moving to the wall. This process may take years.
The Handstand Walk
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The Hanging L Sit
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The Inverted Burpee
Rolling from a supine position into a controlled handstand, the inverted burpee requires more control than its traditional, downward-facing counterpart.
The Kipping Bar Muscle Up
The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.
The Kipping Chest To Bar Pull Up
Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.
The Kipping Deficit Handstand Push Up
After mastering the basics of the handstand push-up, the range of motion can be increased by elevating the hands and allowing the head to pass below them. This can and should be approached incrementally until the athlete has developed the capacity to lower and return from a position where the shoulders are in line with the hands.
The Kipping Handstand Push Up
To learn more about human movement and the CrossFit methodology, visit CrossFit Training.
The Kipping Muscle Up
The heart of the muscle-up is the transition from pull-up to dip — the agonizing moment when you don’t know if you’re above or below. That moment — the transition — can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.
The Kipping Pull Up
Master the kipping pull-up with CrossFit
The Legless Rope Climb
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.
The L Pull Up
Very few movements challenge the upper body like the L pull-up. This movement has been described as the strictest pull-up variation; the body must remain in the static hold of the L-sit, eliminating any assistance or momentum from the body.
The L Sit
"The gymnasts’ unrivaled capacity at hip and trunk flexion is in large part due to their constant training and practice of this exercise." —Greg Glassman
The L Sit On Rings
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The L Sit Rope Climb
Rope climbing has long been a staple of the CrossFit regimen. It is a tremendously functional way to challenge the grip and develop upper-body strength. With the addition of the L-sit position, this movement has no peer in developing grip, arm, and core strength, as well as full-body control and coordination.
The L Sit To Shoulder Stand
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The Modified Rope Climb
Rope climbs build pulling and grip strength and can be performed with various techniques. Rope climbs are used widely in CrossFit gyms and military training.
The Pull Over
Master the Pull-Over with CrossFit
The Ring Dip
The ring dip is to the bar dip as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension. Practicing the ring dip will develop upper-body pressing strength as well as a foundation for more advanced gymnastics movements.
The Ring Push Up
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.
The Ring Row
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The Rope Climb Basket
Rope climbs build pulling and grip strength and can be performed with various techniques. Rope climbs are used widely in CrossFit gyms and military training.
The Rope Climb Wrapping
Rope climbs build pulling and grip strength and can be performed with various techniques. Rope climbs are used widely in CrossFit gyms and military training.
The Shoot Through
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Skin The Cat
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The Straddle Press
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The Strict Bar Muscle Up
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The Strict Chest To Bar Pull Up
The goal in your pull-up work is ‘more.’ You want, you need, more pull-ups. The more you can do, the stronger you become. Muscular endurance, absolute strength, relative strength — whatever you want to define and measure gets better. Every personal-best pull-up is an event worthy of celebration. You’re going to live to be 100, but you’ll not get that many pull-ups, so treat the new ones like birthdays.
The Strict Handstand Push Up
The integration of strength and balance gives the handstand push-up an athletic edge that brings this movement to at least peer status with even the heaviest of presses, whether bench, overhead, or jerk. Performing 20 handstand push-ups in the middle of the room or on parallel bars becomes an extraordinary feat of strength and balance that has no peer in weightlifting movements.
The Strict Muscle Up
The muscle-up is a movement that transitions from a hanging position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a pull-up and a dip. Far from a contrivance, the muscle-up is hugely functional. With a muscle-up, you’ll be able to surmount any object on which you can get a finger hold — if you can touch it, you can get up on it. The value here for survival, police, firefighter, and military use is impossible to overstate.
The Strict Pull Up
“The goal in your pull-up work is
Backward Roll To Support
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The Wall Walk
The wall walk is an excellent tool for introducing the basics of inversion. Coordination and upper-body strength are both challenged as the athlete experiences and strives to maintain fundamental elements of the handstand position. Despite the challenges inherent in being inverted, the athlete remains supported by three points of contact on the floor, wall, or a combination of the two throughout the entire movement. The wall walk can be the first step in a journey toward handstand mastery or a tool for skill development in athletes of any level.
Squats 2
The Back Squat
Master the back squat with CrossFit
The Zercher Squat
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Lower Body 6
Barbell Front Rack Lunge
CrossFit Seminar Staff member James Hobart demonstrates the front rack lunge with a barbell.
The Box Step Up
Master the box step-up with CrossFit
The Good Morning
The good morning emphasizes the development of the glutes, hamstrings, and spinal erectors. These are the major muscles that comprise the posterior chain. Strengthening the posterior chain translates into improvements in running, jumping, lifting, throwing, punching, and almost all other athletic movements.
The Single Leg Squat
Master the Single-Leg Squat with CrossFit
The Sumo Deadlift
Master the Sumo Deadlift with CrossFit
The Walking Lunge
The walking lunge is a fantastic, accessible tool for developing lower body strength, postural awareness, and balance. The basic movement pattern can be learned quickly and performed almost anywhere. It also serves as a gateway to many other variations. Once the fundamentals are mastered at body weight, load can be held at the hang, in the front rack, or overhead to increase the challenge of the movement.
Upper Body 2
The Bench Press
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The Push Up
In an earlier time, the push-up was largely regarded as a measure of a person
Plyometrics 1
Conditioning 6
The Burpee 2
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The Burpee Box Jump Over
The burpee is a versatile movement. In its simplest form, it requires little skill, space, or equipment. However, the framework of the basic movement lends itself to many creative variations, such as burpee box jump-overs, which have the potential for greater intensity and challenge coordination, agility, and balance.
The Double Under
Double-unders require the athlete to propel the body upward and lift the feet up to several inches from the ground while making small, fast circular movements with the wrists in order to execute multiple turns of the rope with each jump.
The Single Under
CrossFit Seminar Staff member Julie Foucher demonstrates the single-under. Learn more about CrossFit Courses.
The Slam Ball
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The Wall Ball
Master the wall-ball shot with CrossFit
Olympic Lifts 18
The Clean 2
The clean is a pure bit of functionality. The clean is simply pulling a load from the ground to the shoulders, where frequently the object is being readied for lifting overhead. With the clean, we take ourselves from standing over an object and pulling it to moving under it and supporting it.
The Clean And Jerk
Master the clean and jerk with CrossFit
The Squat Clean And Push Jerk
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The Hang Squat Clean
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The Hang Clean And Push Jerk
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The Hang Power Clean
Master the hang power clean with CrossFit
The Hang Power Snatch
Master the Hang Power Snatch with CrossFit
The Hang Snatch
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The Muscle Snatch
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The Power Clean
Master the power clean with CrossFit
The Power Clean Split Jerk
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The Power Snatch
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The Snatch
Master the snatch with CrossFit
The Snatch Balance
"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).
The Sots Press
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The Split Clean
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The Split Jerk
For the jerk, as in the snatch and clean, certain parts of the body have to move out of the way of the bar so it can travel up straight. In other words, these parts have to move around the bar. In the jerk, of course, the head is the only obstacle. Also, the distance from the shoulders to overhead is a much shorter than that from the ground to the shoulders or the ground to overhead.
The Split Snatch
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Dumbbell 16
The Dumbbell Clean
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The Dumbbell Deadlift
Master the Dumbbell Deadlift with CrossFit
The Farmer Carry
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The Dumbbell Front Rack Lunge
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The Dumbbell Front Squat
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The Dumbbell Hang Clean
Master the Dumbbell Hang Clean with CrossFit
The Dumbbell Hang Power Clean
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The Dumbbell Overhead Squat
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Dumbbell Overhead Walking Lunge
CrossFit Seminar Staff member Julie Foucher demonstrates the dumbbell overhead walking lunge.
The Dumbbell Power Clean
Master the Dumbbell Power Clean with CrossFit
The Dumbbell Power Snatch
Master the Dumbbell Power Snatch with CrossFit
The Dumbbell Push Jerk
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The Dumbbell Push Press
Master the Dumbbell Push Press with CrossFit
The Dumbbell Snatch
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The Dumbbell Thruster
The long line of action of the thruster coupled with the difficulty of controlling two dumbbells creates a robust training stimulus. Any technical inefficiencies or positional weaknesses are immediately highlighted by the dumbbells. Start with a light set of dumbbells and refine your technique before challenging yourself with greater load.
The Dumbbell Turkish Get Up
The dumbbell Turkish get-up tests and advances the margins of our capacity to stand from the ground by adding load. Coordination, balance, flexibility, and strength are all challenged with the practice of this movement. Move slowly and deliberately at first until the positions become familiar. Then, strive to perform the movement smoothly with fluid transitions between positions.
Kettlebell 2
The Kettlebell Snatch
Master the Kettlebell Snatch with CrossFit
The Kettlebell Swing
The kettlebell swing offers a simple introduction to core-to-extremity movement patterns. The hips and legs generate the force of the movement, which is then transferred through the arms and into the kettlebell. The midline must remain stable throughout the movement. These movement concepts and basic positions are shared with many other barbell lifts.