Getting the Foundations Right in CrossFit Training – Part 2

Part 2: The 9 Foundational Movements – Mastering the Essentials

CrossFit is built on 9 foundational movements, which serve as the cornerstone of functional fitness. These movements are divided into three categories: squats, presses, and pulls.

Squat Movements:

1. Air Squat – The fundamental squat that develops lower-body strength and mobility.
2. Front Squat – A progression that challenges core stability and upright posture.
3. Overhead Squat – The ultimate test of mobility, balance, and strength.

Pressing Movements:

Shoulder Press – A strict upper-body movement that strengthens pressing power.

Push Press – Utilizes leg drive to assist in overhead pressing.

Push Jerk – A dynamic movement that emphasizes speed and power.

Pulling Movements:

Deadlift – The king of strength exercises, focusing on posterior chain development.

Sumo Deadlift High Pull – A hybrid pulling movement that develops power and coordination.

Medicine Ball Clean – A stepping stone to Olympic lifts, reinforcing proper hip extension and movement mechanics.