There are 9 Fundamental Movements to CrossFit. These 9 movements create the foundation for the majority of movements used within CrossFit. Starting in the left column moving right, each movement increases in skill, from the most basic (foundational) movement to the most complex. Think of each of the following movements, in the progression, as a more efficient means to the same end as the one before it. Mastering each progression builds the necessary universal motor recruitment patterns that translates to other activities.

Basic Progression 1 Progression 2
Squat Front Squat Overhead Squat
Press Push Press Push Jerk
Deadlift Sumo Deadlift High-Pull (SDHP) Med Ball Clean


Why these 9 movements?
Basically, if you desire to get better at things that involve the human body, you need to master these 9 movements. If you want to jump high or far, you need to squat, deadlift, and clean. If you want to run fast… same. If you want to be able to get up and out of your recliner, pick-up a heavy bag of groceries, and put it on the counter in the kitchen when you’re much much older….same.

As far as the overhead movements (Overhead squat, press, push press, push jerk) go, they illicit some of the strongest contractions of the core and require enormous amounts of midline stabilization. This translates to all sports, various activities, and even a healthy pain-free back.

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