SQUATS: Air Squat, Front Squat, Overhead Squat
PRESSES: Shoulder Press, Push Press, Push Jerk
DEADLIFTS: Deadlift, Sumo Deadlift High Pull, Medicine Ball Clean
One of the most important things we go over in the Foundation Program with our new Athletes are the “9”. Here we begin with teaching how to do them correctly, what the Coaches are looking for and how these movements can make your overall fitness better. So many new Athletes come in and say “OH…yeah, I know CrossFit, it’s snatches and tire flips…and oh yeah, kettle bell swings! That’s what my trainer has me do now, and he calls it CrossFit!” But to do them properly is a different matter.
We promote these 9 movements not as the ONLY movements in CrossFit or even in fitness, but these are the cornerstone of beginning to be able to functionally move better. We all know those other CrossFit movements: snatch, clean and jerk, wall ball, double under, muscle up, kettle bell swing and of course how can I leave out…the tire flip!!! All of these are and can be movements we see in a CrossFit training program, WOD or skill development, but they are not the 9 Fundamental Movements of CrossFit.
For me, what I think is pretty cool about the 9 Fundamental movements in CrossFit is that it gives you a baseline, a start, a place to go to when all else fails. Every type of program has a beginning and this is the basic start for CrossFit.
Practice these 9 Fundamental movements, improve on them, keep improving, master the movement…then start over! We can ALWAYS strive to learn and become better.