Are you new to CrossFit and don’t know where to start? Don’t worry, we’ve got you covered. In this blog post, we’re going to discuss the top 5 movements that every CrossFit beginner should learn. Whether you’re looking to improve your overall fitness or ramp up your athletic performance, mastering these foundational movements will set you on the right path. So, grab your water bottle, lace up your shoes, and let’s get started!
CrossFit Beginners: Top 5 Movements to Learn
Introduction
CrossFit has become increasingly popular in recent years, with its functional fitness approach attracting people from all walks of life. Whether you are completely new to fitness or looking to switch things up in your workout routine, CrossFit can be a great way to challenge yourself and improve your overall health. While CrossFit workouts can be intense and challenging, it’s important to start with the basics and master foundational movements before moving on to more complex exercises. In this article, we’ll cover the top 5 (actually 6) beneficial movements for CrossFit beginners.
The 5 Main Movements
The five main movements covered in this article are squat, press, deadlift, pull-up, and burpee. These movements are fundamental to functional fitness and can be scaled to accommodate all fitness levels.
1. Squat
The squat is a lower body movement that works the quads, hamstrings, and glutes. To perform a squat, stand with your feet under your shoulders, toes angled out slightly. Bend your knees while keeping your chest high, as if you were sitting back into a chair. Make sure your knees track over your toes and your weight is balanced through your heels.
Tips for proper form:
- Keep your chest up throughout the movement
- Keep your knees tracking over your toes
- Engage your core to maintain stability
2. Press
The press is an upper body movement that targets the shoulders and triceps. There are several variations of the press, including the strict press (or shoulder press) and the push press. To perform a strict press, start with the barbell resting on your shoulders. Press the bar overhead, fully extending your arms. Lower the bar back down to your shoulders to complete one rep.
Tips for proper form:
- Keep your elbows under the bar during the press
- Engage your core to maintain stability
- Keep your wrists aligned with the bar
3. Deadlift
The deadlift is a full-body movement that targets the glutes, hamstrings, and back muscles. It involves lifting a barbell off the ground to a standing position while maintaining proper form. To perform a deadlift, stand with your feet under your shoulders and the barbell on the ground in front of you. Bend your knees, keeping your chest high, and grip the bar with your hands slightly wider than shoulder-width apart. Lift the bar off the ground by extending your hips and knees, keeping your back flat and your core engaged. Lower the bar back down to the ground to complete one rep.
Tips for proper form:
- Keep your back flat throughout the movement
- Keep the bar close to your shins
- Engage your core to maintain stability
4. Pull-up
The pull-up is an upper body movement that targets the back and biceps. It involves using upper body strength to lift your body up to a bar. If you are unable to complete a full pull-up, there are modifications available, such as assisted pull-ups or negative pull-ups. To perform a pull-up, grip the bar with your hands slightly wider than shoulder-width apart and hang from the bar with your arms fully extended. Pull your chin up over the bar by engaging your back muscles, and then lower yourself back down to complete one rep.
Tips for proper form:
- Keep your core engaged throughout the movement
- Maintain a straight line from your shoulders to your feet
- Avoid swinging or kipping to complete the movement
5. Burpee
The burpee is a full-body movement that combines a squat, push-up, and jump. It is often used in CrossFit workouts as a conditioning exercise. To perform a burpee, start in a standing position. Drop down into a squat position and place your hands on the ground. Kick your feet back into a push-up position and lower yourself down for a push-up. Push yourself back up to the starting push-up position, jump your feet back up to your hands, and jump up explosively to complete one rep.
Tips for proper form:
- Keep your core engaged throughout the movement
- Land softly when jumping back up
- Maintain proper form for the push-up
6. Bonus Movement: Box Jump
The box jump is another challenging movement used frequently in CrossFit workouts. It involves jumping onto a sturdy box or platform while maintaining proper form. To perform a box jump, start in a standing position facing the box. Jump onto the box, fully extending your hips and knees at the top of the jump, and then step down to complete one rep.
Tips for proper form:
- Start with a lower box height and work your way up
- Land softly with your feet fully on the box
- Engage your core throughout the movement
Training Beyond the Basics
Once you have mastered these foundational movements, the possibilities for CrossFit workouts are endless. WODprep offers free mini courses, blog posts, and an online gym for further training. Remember to always listen to your body, start with lighter weights or modifications if needed, and focus on proper form to prevent injury and get the most out of your workouts.
Conclusion
CrossFit can be a challenging and rewarding approach to fitness, but it’s important to start with the basics and master foundational movements before progressing to more complex exercises. The squat, press, deadlift, pull-up, and burpee are key movements for CrossFit beginners to learn, and can be scaled to accommodate all fitness levels. Remember to always focus on proper form, listen to your body, and have fun with your workouts.
FAQs
- Can anyone do CrossFit? Yes, CrossFit can be scaled to accommodate all fitness levels.
- Is CrossFit safe? CrossFit can be safe, as long as proper form is maintained and the individual listens to their body.
- What equipment do I need for CrossFit? Some key pieces of equipment include a barbell, bumper plates, kettlebells, dumbbells, and gymnastics rings.
- Is CrossFit expensive? CrossFit memberships can vary in cost, but many gyms offer free introductory classes and membership discounts for students or military personnel.
- How often should I do CrossFit? This can vary based on individual fitness goals and needs, but 2-3 times per week is a good starting point for beginners.