9 Foundational Movements — CrossFit

In CrossFit, we start with nine foundational movements presented in three series:
1. Squat: air squat, front squat, overhead squat.
2. Press: shoulder press, push press, push jerk.
3. Deadlift: deadlift, sumo deadlift high pull, medicine ball clean.

Each series presents the movements in a progression. They build off each other, moving from simple to more complex mechanics. Success in each movement depends on sound mechanics in the movement(s) preceding it. Flaws in the simpler movements are exposed and punished across the progression. These movements illustrate common themes in proper execution for most functional movements. Themes such as midline stabilization, posterior-chain engagement, core-to-extremity movement patterns, full range of motion about the joints, and active shoulders. Learning these nine movements develops a broad base of athletic capacity, such that proficiency with them provides a platform to easily tackle other movements.

Learn more about CrossFit movements: Infinity Wall

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Learn more about the air squat: The Air Squat: CrossFit Foundational ...

Learn more about the front squat: The Front Squat: CrossFit Foundationa...

Learn more about the overhead squat: The Overhead Squat: CrossFit Foundati...

Learn more about the strict press: The Shoulder Press: CrossFit Foundati...

Learn more about the push press: The Push Press: CrossFit Foundational...

Learn more about the push jerk: The Push Jerk: CrossFit Foundational ...

Learn more about the deadlift: The Deadlift: CrossFit Foundational M...

Learn more about the sumo deadlift high pull: The Sumo Deadlift High Pull: CrossFit...

Learn more about the medicine-ball clean: The Medicine-Ball Clean: CrossFit Fou...

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Chapters
0:00 - Air Squat
0:51 - Front Squat
1:49 - Overhead Squat
3:02 - Shoulder Press
3:52 - Push Press
4:46 - Push Jerk
5:42 - Deadlift
6:47 - Sumo Deadlift High Pull
7:42 - Medicine-Ball Clean

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CrossFit is the world’s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world’s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world’s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit’s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth®.

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