Mastering the Basics: CrossFit Movements Every Beginner Should Know

Starting out in CrossFit can be an exciting yet overwhelming experience, with its high-intensity workouts and wide array of movements. However, becoming proficient in the basic movements is crucial for ensuring safety, preventing injuries, and setting a strong foundation for future progress. In this post, we will cover essential CrossFit movements that every beginner should focus on mastering.

1. Air Squat

The air squat is a fundamental movement that targets the legs, hips, and core. It’s essential to nail down the proper form to prevent injuries and to build strength efficiently.

**How to Do It:**

Stand with your feet shoulder-width apart, push your hips back, bend your knees, and lower your body as though you’re about to sit on a chair. Ensure your knees do not go past your toes, keep your chest up, and your back straight. Push through your heels to return to the starting position.

2. Deadlift

The deadlift is a powerhouse movement that works several muscle groups including the back, glutes, and hamstrings.

**How to Do It:**

Stand with feet hip-width apart, bend at the hips and knees, grab the bar with a grip slightly wider than shoulder-width. Keep your back straight, lift the bar by straightening your hips and knees to a standing position. Lower the bar back to the ground while maintaining a neutral spine.

3. Front Squat

Building on the air squat, the front squat introduces weight, requiring additional stability and strength.

**How to Do It:**

Start with the barbell resting on your shoulders, elbows pointing forward. Perform a squat while keeping the barbell in position. Make sure to keep your core engaged and maintain an upright torso throughout the movement.

4. Push Press

The push press combines a squat with an overhead press, working your legs, shoulders, and arms.

**How to Do It:**

Start with the barbell at shoulder height, dip into a quarter squat and then explode up, using the momentum to press the bar overhead. Ensure your head moves forward as the bar passes your face.

5. Pull-Up

Pull-ups are excellent for building upper body strength, particularly in the back, shoulders, and arms.

**How to Do It:**

Hang from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself back down with control.

6. Box Jump

Box jumps are great for building explosive leg power and improving cardiovascular endurance.

**How to Do It:**

Stand in front of a sturdy box or platform. Jump up onto the box, landing with both of your feet on top. Stand up straight, then step back down and repeat.

7. Wall Ball

The wall ball is a full-body exercise that combines a squat with an overhead throw.

**How to Do It:**

Holding a medicine ball, perform a squat. As you rise, throw the ball to hit a target on the wall above you, catch the ball on its way down and go directly into the next squat.

8. Burpee

The burpee is a full-body exercise that gets your heart pumping.

**How to Do It:**

From a standing position, drop into a squat with your hands on the ground, kick your feet back so you’re in a push-up position, perform a push-up, jump your feet back to your hands, and explosively jump into the air, reaching your arms straight overhead.

9. Kettlebell Swing

Kettlebell swings target the hips, glutes, and core while also providing a cardiovascular workout.

**How to Do It:**

Hold a kettlebell with both hands, perform a slight squat and swing the kettlebell between your legs, then explode up, swinging the kettlebell to chest height.

10. Double Under

The double under is a challenging jump rope variation that requires timing and coordination.

**How to Do It:**

Perform a jump rope motion but make the rope pass under your feet twice before you land.

Conclusion

Mastering these basic CrossFit movements will provide a solid foundation for any beginner. Remember, focus on form over weight to ensure safety and efficacy in your workouts. Don't hesitate to ask coaches for guidance and feedback, and consider filming your movements to analyze and improve your form. Happy lifting, squatting, and jumping!