7 Basic CrossFit Exercises
Very trendy nowadays, CrossFit is a broad fitness training program that seeks to work the integral potential of the body. The different basic exercises of CrossFit aims to strengthen different muscle groups, which brings enormous benefits to those who practice it.
One of the main advantages of this discipline is that it doesn’t specialize in a specific skill or in a particular area of the body. CrossFit is more about complete movements that demand the physical effort of many muscles simultaneously.
In addition, CrossFit not only allows you to gain strength but also improves the aerobic and cardiovascular state of a person in a remarkable way. Its high intensity is a great way to burn fat and lose weight, a goal for many CrossFit beginners.
Seven basic CrossFit exercises you should know
If you don’t yet know what this discipline involves, it’ll be useful for you to be informed about the main exercises that CrossFit includes. Below, we’ll briefly explain some of the basic exercises:
1. Power clean
It’s one of the first movements taught to those who are just beginning. It can be done with a medicine ball or with the bar; many trainers believe this movement is loaded with power and is one of the bases of the Olympic lifting.
What you have to do is place the bar or the ball on the ground and take it by flexing the knees and lowering the back, which must always remain straight. The next step will be to extend the hips quickly, shrug the shoulders and pull the bar up to rest on your shoulders, using the body’s own impulse.
To lessen the impact on the lower body, slightly bend your knees. If you’re using the medicine ball, you should squat low. Remember, the bar or medicine ball must always remain close to your body. Then, extend your legs and stand straight to finish the exercise.
2. Power snatch
In this case, the grip of the bar is wider; It can be started from the floor or from the knees. The exercise starts just like the power clean. The main difference between the power snatch and the power clean is that the explosive phase ends with the extension of the arms instead of getting the bar to your shoulders. In the power snatch, the bar should be held above your head as you squat and then stand up.
3. Back squat and front squat
Squats are an essential component of CrossFit routines. There are two variants: the back squat and the front squat.
The back squat is no different than the one we’ve been doing our whole lives. It consists of taking the bar to the nape of the neck and, holding it on the shoulders with the hands while bending the knees as if you’re sitting down.
For its part, the front squat usually takes a little more effort and demands greater balance and flexibility. To do it, we must load the bar on the shoulders, below the chin. The wrists are flexed to hold the bar, although most of its weight falls on the shoulders.
Later, keeping the back straight, the elbows raised and looking straight ahead, descend in a regular squat.
4. Push press
It’s the same shoulder press that we perform at the gym. However, this CrossFit variable also incorporates a slight impulse of the legs, which flex slightly and extend. The movement ends with a full extension of the arms above the head.
It’s one of the basic CrossFit exercises par excellence. The burpee is a combination of movements that engage your whole body.
From an upright position, bend from the hips, flex your knees and place your hands on the floor right in front of your feet. Jump backward into a plank position, and lower the torso doing a push-up. Back in plank position; jump again to bring your feet back to your hands. Stand up and jump high to get back to the first position.
6. Deadlift, the basis of several basic Crossfit exercises
The dedicated deadlift enthusiasts use this as a classic exercise within gym training. It’s also the basis of many of the other movements. It starts with the bar on the floor. The athlete, slightly flexing the knees, bringing the shoulders forward, bends to take it. Remember, you must always keep your eyes looking straight ahead.
When you pull up the weight, lifting your shoulders, the hips are opened and the knees and torso are extended completely.
The last exercise we’ll explain is the thruster, counted among the basic CrossFit exercises but still being one of the most demanding ones. Basically, it consists of making a combination of the front squat and the push press in a single repetition. Instead of holding the bar in a loose grip and letting it rest over the shoulder, as you stand your arms should extend over your head.
Keys to master the basic CrossFit exercises
Doing these exercises might not be difficult for those who have been training for a long time, and have a fit body. However, people with less strength, flexibility, and power may experience greater obstacles to perform correctly these exercises.
In any case, if you’re a beginner, the best thing to do is to start with no weight at all, doing few repetitions and having an instructor look at your body to correct any possible mistakes that could lead to injury. Over time, you can start working out with weight and increase this as your body becomes stronger.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Guía de entrenamiento del nivel 1. CrossFit Training. http://library.crossfit.com/free/pdf/CFJ_Level1_Spanish_Latin_American.pdf