CrossFit Movement Guide
Learn the technical standards, common mistakes, and scaling methods for 15 core movements. Complete guide for all levels from beginners to RX athletes.
Upper Body Power
Upper pulling and pushing movements that train the back, shoulders, and chest. The core of functional strength.
Pull-Up
★ NoviceLatissimus dorsi · Biceps · Core
Push-Up
★ BeginnerPectorals · Triceps · Front deltoids · Core
Handstand Push-Up
★ ExpertDeltoids · Triceps · Upper trapezius · Core
Muscle-Up
★ ExpertLatissimus dorsi · Pectorals · Triceps · Biceps · Core
Thruster
★ IntermediateQuadriceps · Glutes · Deltoids · Triceps · Core
Lower Body Strength
Lower body movements that develop explosive power and strength centered on quadriceps, glutes, and hamstrings.
Air Squat
★ BeginnerQuadriceps · Glutes · Hamstrings · Core
Deadlift
★ IntermediateHamstrings · Glutes · Lower back · Upper back · Core
Front Squat
★ IntermediateQuadriceps · Glutes · Core · Upper back
Box Jump
★ NoviceQuadriceps · Glutes · Calves · Core
Wall Ball
★ NoviceQuadriceps · Glutes · Deltoids · Core
Metabolic Conditioning
High-intensity conditioning movements that maximize heart rate and develop whole-body metabolic capacity.
Double-Under
★ IntermediateCalves · Forearms · Core · Cardiorespiratory system
Burpee
★ NoviceFull body (cardiorespiratory system, core, shoulders, quadriceps, glutes)
Kettlebell Swing
★ NoviceHamstrings · Glutes · Lower back · Core · Forearms
Rowing (Concept2)
★ NoviceLower back · Hamstrings · Glutes · Upper back · Biceps · Core
Power Clean / Clean
★ AdvancedHamstrings · Glutes · Upper back · Trapezius · Core · Full body
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