Let's face it - walking into a CrossFit® box for the first time can feel like stepping into a foreign country where everyone speaks a different language. "Keep those elbows high!" "Activate your posterior chain!" "Stay tight in the hollow!" Don't worry, we've got your back.
These nine foundational movements in CrossFit® for your very first class, and we're breaking them down in a way that actually makes sense.
Looking for a specific movement? Hit the shortcut list below, and we'll jump you straight there:
This article will only give you a taste of what you need to do to movement all 9 movements. Want a more in depth step by step guide delivered straight to your inbox? Enter your details below!
Air Squat The Foundation of Lower Body Movements
Think of the air squat as the bread and butter of CrossFit® movements. It's like learning to walk before you run - except in this case, you're learning to squat before you clean and snatch.
Master this movement, and you'll have the foundation for everything from wall balls to heavy front squats. The best part? You can practice this anywhere, anytime.
Proper Form:
- Stand with feet shoulder-width apart
- Toes pointed slightly outward
- Keep chest up and core engaged
- Push knees out as you descend
- Maintain weight in heels
- Break parallel with hip crease below knee
- Drive through heels to stand
Common Mistakes to Watch Out For
When it comes to perfecting your squat, a few common errors can derail your progress and put you at risk for injury. One of the most frequent mistakes is allowing your knees to cave inward, which compromises stability and can strain your joints.
Another is letting your heels lift off the ground, shifting the weight forward and reducing the power you can generate. Rounding your lower back is also a major red flag, as it increases the risk of injury and reduces the effectiveness of the movement.
Finally, failing to reach proper depth—where your hips are at least parallel to your knees—means you're not fully engaging the muscles you're trying to train.
Coaching Cues for Better Squats
To address these issues and master your squat form, keep these coaching cues in mind. Imagine you're "sitting back like you're reaching for a chair" to ensure your weight stays balanced and your knees track properly.
As you descend, think about "spreading the floor with your feet" to activate your glutes and maintain knee stability.
Lastly, remember to "keep your chest proud" by engaging your core and avoiding a rounded back. These simple yet powerful tips can help you build stronger, safer, and more efficient squats.
If you want to read more about air squats, click here.
Push-Up Building Upper Body Pressing Power
Ah, the push-up - everyone thinks they know how to do it until they actually have to do it right. This isn't your high school gym class push-up; this is the foundation for handstand push-ups, bench press, and strict presses. A proper push-up will make your friends wonder if you've been secretly training with the Navy SEALs.
Proper Form:
- Hands slightly wider than shoulders
- Body forms straight line from head to heels
- Elbows track at 45-degree angle
- Lower chest to ground
- Maintain tight core throughout movement
Common Mistakes That Sabotage Your Push-Up Form
Push-ups might seem straightforward, but improper form can limit your progress. One common mistake is sagging hips, which compromises your core engagement and overall stability.
Another frequent error is flaring your elbows out wide, placing unnecessary stress on your shoulders and reducing power. Incomplete range of motion—where your chest doesn’t reach close enough to the floor—robs you of the full benefits of the movement.
Finally, letting your head drop forward disrupts alignment and can strain your neck over time.
Coaching Cues for Perfect Push-Ups
To nail your push-up form and maximize results, focus on these coaching cues. First, "make your body a plank" by keeping a straight line from head to heels, engaging your core, and avoiding sagging hips.
Next, "lead with your chest" as you lower down, ensuring proper range of motion and activating the right muscles. Lastly, "squeeze your glutes" to maintain stability and control throughout the movement.
If you want to read more about push ups, click here.
Deadlift The Ultimate Full-Body Strength Builder
Deadlifts are the movement that most closely resembles picking heavy stuff up off the ground (which, let's be honest, is something we all need to do at some point). Master this, and you'll never have to hear "lift with your legs" again - because you'll already be doing it right.
Proper Form:
- Feet hip-width apart
- Bar over mid-foot
- Hips back, chest up
- Neutral spine
- Lats engaged
- Bar stays close to shins and thighs
- Stand tall and lock hips at top
Common Mistakes in the Deadlift
The deadlift is a fundamental movement, but small errors can make it less efficient. One common mistake is rounding your back, which reduces the overall strength and control of the lift.
Starting with your hips too low can shift the emphasis to your quads rather than engaging your posterior chain effectively. A bar path that swings away from your body wastes energy and makes the lift harder to control.
Finally, bending your arms too early can limit the power transfer from your legs and disrupt the fluidity of the lift.
Coaching Cues for a Stronger Deadlift
To maximize your deadlift, focus on these key coaching cues. Start by "pushing the floor away" with your feet, creating a strong, stable foundation for the lift.
Engage your lats by "protecting your armpits," keeping the bar close to your body for a more efficient path.
Finally, "stand tall and proud" as you complete the lift, fully extending your hips and maintaining a strong, upright posture. These cues will help you perform clean, controlled, and effective deadlifts every time.
If you want to read more about deadlifts, click here.
Pull-Up The Upper Body Cornerstone
Remember the days of hanging from the monkey bars as a kid? It’s time to tap into that same energy—but with a focus on proper technique. Pull-ups might seem intimidating at first, but once you build confidence and strength, they can become one of the most rewarding movements in your training.
Proper Form:
- Grip slightly wider than shoulders
- Start from dead hang
- Engage lats before pulling
- Pull chin over bar
- Keep core tight
- Control descent
Common Mistakes in Pull-Ups
Pull-ups are a challenging yet rewarding movement, but certain common mistakes can limit your progress. One of the biggest errors is introducing excessive kipping too early before building sufficient strength for strict pull-ups.
Incomplete extension at the bottom of the movement, where the arms don’t fully straighten, reduces the range of motion and the effectiveness of the pull-up.
Poor shoulder activation—failing to engage the shoulders and lats properly—can lead to inefficient movement patterns. Lastly, losing midline control by arching your back or flaring your ribs disrupts your form and makes the pull-up harder to execute smoothly.
Coaching Cues for Better Pull-Ups
To refine your pull-ups, keep these coaching cues in mind. Imagine "breaking the bar apart" by actively engaging your lats and creating tension in your shoulders.
"Lead with your chest" as you pull yourself upward to maintain proper alignment and control throughout the movement.
Finally, "stay hollow" by keeping your core engaged and maintaining a tight, streamlined body position. These cues will help you build strength, efficiency, and consistency in your pull-up technique.
If you want to read more about pull ups, click here.
Front Rack Position Essential for Cleans and Front Squats
Ever noticed someone holding a barbell at their shoulders and wondered if it’s uncomfortable? With the right technique, it’s as natural as carrying a backpack. The front rack position is a fundamental skill—master it, and you’ll unlock better lifts and improved performance.
Proper Form:
- Elbows high and forward
- Bar resting on deltoids
- Full grip or fingertip control
- Torso upright
- Core engaged
Common Mistakes in the Front Rack Position
Mastering the front rack position is essential for movements like the front squat and clean, but a few common mistakes can compromise efficiency.
One frequent error is letting the elbows drop, which shifts the weight forward and makes it harder to stabilize the barbell. Allowing the bar to rest on your arms instead of your shoulders leads to discomfort and reduces control.
Poor wrist mobility often causes tension and limits the ability to achieve a secure rack position. Additionally, rounding the upper back disrupts your posture, making it challenging to maintain proper form.
Coaching Cues for an Ideal Front Rack
To achieve a strong and effective front rack position, focus on these coaching cues. Keep your "elbows high" to ensure the bar stays balanced and supported by your shoulders.
"Create a shelf with your shoulders" by driving your chest up and engaging your upper back, providing a stable base for the bar.
Finally, "stay tall" by maintaining an upright posture and keeping your core engaged, ensuring stability throughout the movement. These cues will help you build a solid front rack foundation for any lift.
If you want to read more about how to improve your front squats, click here.
Overhead Press Developing Shoulder Strength and Stability
Want to effortlessly place your luggage in the overhead compartment? The overhead press is the key. This movement isn’t just about lifting weight above your head—it’s about building shoulder stability and strength that can make everyday tasks and upper-body exercises feel easier.
Proper Form:
- Start from front rack
- Press bar in straight line
- Lock out arms overhead
- Active shoulders at top
- Core stays tight
Common Mistakes in the Overhead Press
The overhead press is a staple strength movement, but a few common mistakes can hinder performance.
Leaning back excessively places unnecessary strain on the lower body and reduces pressing efficiency.
Pressing the bar around your face instead of in a straight line adds complexity and wastes energy.
Failing to achieve a full lockout at the top limits the movement's effectiveness. Lastly, losing midline control can compromise stability and make it harder to generate power.
Coaching Cues for a Stronger Overhead Press
To perform the overhead press with precision, follow these coaching cues. "Create a window" by moving your head slightly back as the bar ascends, allowing it to travel in a straight path before returning your head to neutral.
Think about "pushing yourself away from the bar," focusing on driving your body down and staying stable as the bar rises.
Lastly, "make your arms like steel" by locking out fully and keeping tension throughout the lift. These cues will help you press with power, control, and efficiency.
If you want to read more about overhead press click here.
Wall Balls: Combining Strength, Power, and Coordination
Wall balls are the OG of CrossFit® movement, combining elements of strength, power, and coordination. This movement not only tests your muscular endurance but also builds explosive power and reinforces proper squat mechanics.
The wall ball is an excellent way to train functional fitness, as it mirrors real-life movements requiring strength and precision.
Proper Form for Wall Balls:
- Begin in a squat stance, holding the medicine ball at chest height.
- Descend into a deep squat, keeping your chest up and weight in your heels.
- Explode upward, using your legs to drive the ball toward the target.
- Aim to hit the wall at the designated height, maintaining control throughout.
- Catch the ball softly, absorbing the impact, and immediately transition into the next rep.
Common Mistakes in Wall Balls
Despite their simplicity, wall balls can be done inefficiently without proper focus. A common error is cutting the squat depth short, which limits power generation and compromises form.
Throwing the ball with just your arms instead of using your legs and hips reduces efficiency and fatigues your upper body prematurely.
Missing the wall target or not catching the ball smoothly disrupts the rhythm of the movement. Lastly, failing to maintain a steady breathing pattern can lead to early fatigue during high-rep workouts.
Coaching Cues for Better Wall Balls
To improve your wall ball technique, keep these cues in mind. "Use your legs to drive" to generate the power needed to propel the ball upward with ease.
"Focus on the target" to ensure consistent, accurate throws. "Absorb and reload" by catching the ball softly and transitioning seamlessly into the next squat. These cues will help you stay efficient and consistent, even during high-volume sets.
Wall balls may look simple, but mastering their form can take your CrossFit® workouts to the next level by building power, stamina, and functional fitness.
If you want to read more about wall balls click here.
Ring Row Building Pulling Strength
Ring rows are a versatile way to build upper-body pulling strength. Think of them as the foundation for movements like pull-ups, but don’t underestimate them—even advanced athletes can get a challenging workout with proper form. The best part? You can easily adjust the difficulty by changing your body angle.
Proper Form:
- Body angle determines difficulty
- Straight body position
- Pull rings to chest
- Squeeze shoulder blades
- Control return
Common Mistakes in Ring Rows
Ring rows are a fantastic bodyweight movement, but certain mistakes can limit their effectiveness.
One common issue is sagging hips, which disrupts alignment and reduces overall control. Incomplete range of motion—failing to pull fully or extend completely—diminishes muscle engagement.
Poor body position, such as arching or rounding the back, makes the movement less efficient. Finally, losing tension in your core or upper body can make it harder to maintain proper form throughout the exercise.
Coaching Cues for Perfect Ring Rows
To get the most out of your ring rows, focus on these coaching cues. "Keep your body straight as an arrow" by engaging your core and maintaining a strong, aligned posture.
Think about "pulling the rings into your pockets" to activate your lats and ensure a controlled, full range of motion.
Finally, "squeeze your shoulder blades" at the top of each rep to maximize upper back engagement and strengthen your pull. These cues will help you perform ring rows with precision and purpose.
If you want to read more about ring rows, click here.
Box Jump Developing Power and Coordination
Hitting your shins on a box is practically a rite of passage in CrossFit®, but mastering box jumps is where plyometrics meets confidence. There's something uniquely satisfying about conquering a box that once felt impossibly high.
Remember—everyone starts somewhere, and that somewhere usually isn’t a 30-inch box. With consistent practice, your confidence will grow, and soon you’ll be eyeing heights that once made you hesitate.
Proper Form:
- Athletic stance start
- Arms drive up
- Soft landing mid-foot
- Stand tall on box
- Step down for safety
Common Mistakes in Box Jumps
Box jumps are an explosive plyometric exercise that can your power across a whole bunch of CrossFit® movements.
Landing too hard not only wastes energy but also disrupts the fluidity of the movement. Jumping forward instead of upward shifts the focus away from vertical explosiveness.
Failing to fully stand on the box at the top of the movement leads to incomplete reps and missed benefits.
Lastly, a poor arm drive—whether from neglecting to use your arms or using them inefficiently—reduces the power you can generate.
Coaching Cues for Better Box Jumps
To perform box jumps with precision and control, focus on these coaching cues. "Jump up, not out" to maximize vertical power and keep your movement efficient. "Land soft like a ninja" to absorb impact smoothly and maintain control.
Finally, "stand tall and proud" at the top of the box to ensure a full range of motion and proper completion of each rep. These cues will help you execute box jumps with power, efficiency, and confidence.
If you want to read more about box jumps, click here.
Final Thoughts
Look, we get it - these movements might seem overwhelming at first. But here's the thing: every Games athlete you've ever watched started exactly where you are now.
The key is focusing on quality movement patterns before adding intensity or weight. Think of it like building a house - you need a rock-solid foundation before adding the fancy stuff.
Remember:
- Form comes first - always. Your future self will thank you.
- Don't be afraid to video yourself. Yes, watching yourself exercise can be awkward, but it's one of the best ways to improve.
- Scale movements when needed. Even Rich Froning started somewhere!
- Work with a coach whenever possible. A good coach is like a good GPS - they'll help you avoid wrong turns and get to your destination faster.
Keep practicing these movements, stay patient with yourself, and before you know it, you'll be moving with the confidence of a seasoned CrossFitter®.
And hey, if you need extra help, that's what we're here for! Drop us a comment below with any questions - we're all in this together.
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