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The Movements

Below you can find the complete movements list that is used on functional training workouts.

Air Biking/Assault Biking 348

Assault Air Bike is a great way to exercise. If you can not run or row due to injury, this will not stop you with the Assault Bike. If you have a swollen ankle, quadriceps injury, or hip pain, the Assault Bike offers a good option for safe exercise. It could also be a good tool for recovery, as it provides safe movement without any impact. Finally, it allows the required area of ​​blood flow to be provided to the injured area, which helps in recovery.

Back Squat 458

To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all the success points in mind for your perfect squat.

Bench Press 300

A simple power-lifting exercise, the Bench Press, is excellent for improving chest muscle. However, CrossFit appears to prefer overhead rather than bench pressing, most likely due to the transition of overhead work to Olympic Lifting, but perhaps also due to the risk for having weak balance and rigid shoulders to perform too much bench work. Given the high degree of versatility needed in CrossFit skills such as Olympic Lifting and gymnastics, this may be counter-productive. But just make sure you combine some Bench work with a lot of back chain work.

Box Jump 778

The Box Jump is a perfect movement for improving explosive strength and jumping capability. It actually does as it says.

Clean 1643

If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean.

Deadlift 1144

Deadlift is a simple and effective movement, remaining unique in its ability to increase strength throughout the body. It is the most functional movement of the human body, because its execution requires the mobilization of the majority of the muscular system of the body.

Dip/Ring Dip/Tricep Dip 327

Ring Dip is most often used in CrossFit. The rings bring stability to the action that creates power in the smaller, stable shoulder and chest muscles.

Double-Under 711

When you’ve mastered all of the success points of the single under, you’re set to try your hand at the notorious Double-Under. Double under is a skip where the rope rotates twice around the body on every single hop.

Farmer's Carry 71

Farmer’walk (FW) is perhaps one of the most misunderstood exercises in the world of fitness. I also receive it from my athletes when planning. I remember many times, athletes come and ask me if it is necessary to perform this exercise and if it benefits anywhere. Many consider it boring and pointless. So I in turn will present the facts and persuade you to change your mind about this valuable exercise.

Front Squat 496

Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints and helps you improve in Olympic Lifts.

Hollow Hold 2

The Hollow hold is one of the most important tools when one wants to meet and practice in the gym. It is the fundamental position for a series of exercises in the gym such as pull-ups, bends, abdominals, etc.

Jerk 709

The Push Jerk is close to the Push Press in that we've got the same set-up, dip and drive through the feet, touch the full hip stretch, and then use the hip created energy to press the barbell overhead.

Kettlebell Swing 517

Kettlebell swings are a traditional kettlebell workout that allows us to create a very strong strength zone. When performing the exercise the load moves in a path where it starts below the groin and ends just above our head.

L-Sit 3

If you want to strengthen your core and get a solid foundation for weight training, then L-Sit is a great choice. L-sit is the starting point for highly advanced exercises such as L-sit to Handstand and introduces you to Parallel Bars.

Lunge 531

The lung is a pretty simple movement that you've certainly carried out countless times before, but there are a few significant subtleties that you can consider in order to shield yourself from knee injuries further down the track.

Muscle-Up 553

It is one of the exercises of instrumental gymnastics that is difficult for anyone who has been involved with CrossFit.

Overhead Squat 439

Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement.

Push Press 454

Push-Press is a basic exercise for activating the core of the body and proper transfer of force from the bottom to the upper extremities. The core of our body is the “body zone”. Push-Press training requires a very strong power belt as well as very good coordination for the transition from push to push.

Push-Up 920

You most likely did a push-up at some stage in your life before beginning CrossFit, but you may not have done the full spectrum of motion pushups we use in CrossFit. Your arms should be absolutely straight at the top, and your chest should be in touch with the ground at the bottom.

Row (Rowing) 934

As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It's also important to note that it's not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke.

Snatch 782

Snatch is an extremely technical exercise that involves lifting the bar off the ground by bringing it over the head in one go. You need to know that learning the right technique is difficult and requires patience.

Strict Press (Shoulder Press) 253

Shoulder Press is a vital exercise for strengthening the muscles of the upper body. Requires a stable and tight torso as well as proper application of force on the load.

Sumo Deadlift High-Pull 174

Exercising Sumo Deadlift High Pull is a key strength development move. During lifting the weight is accelerated using the body core, ie the force belt. It is a fast movement that moves the weight over long distances resulting in the production of high power.

Thruster 809

Thruster is a complex exercise consisting of a Front Squat and a Press. It is an exercise that is responsible for the development of 6 parameters of physical condition such as strength, speed, power, flexibility, coordination and balance.

Wall Ball Shot 621

Wall Ball Shots is one of the most functional moves. It is quite demanding in terms of its proper execution as there is an increased difficulty even for advanced athletes to perform its perfect technique. Its complete movement consists of a front seat with the ball in shoulder position and then throwing the ball at a specific target on the wall. There could be no other exercise that combines precision, coordination and agility. These parameters classify it in the category of high difficulty functional movements.