Whether you are a trainer, gym owner, or just an average Joe that wants to get in shape with CrossFit, I highly recommend you master the 9 CrossFit movements.  Learning how to perform them effectively as an athlete or as coach will drastically improve your personal fitness and that of your client’s.

Remember: Fit clients tell all their friends and fit Joe’s take their shirts off at the beach…so become a better CrossFitter or Coach by mastering the basics!

The 9 CrossFit Movements

All 9 in one post

Air Squat

Front Squat

Overhead Squat

Shoulder Press

Push Press

Push Jerk

Deadlift

Sumo Deadlift High Pull

Medicine Ball Clean

The Push Jerk

The push jerk adds a jump and dip landing to the push press.  It takes a lot of practice to get good at this movement and you should train with a dowel or bar every workout as a skill warmup. In time you will develop the technique awareness to start lifting reasonable weights overhead.

According to CrossFit, you can typically lift 30% more weight with the push press than with the shoulder press and 30% more with the push jerk than with the push press.