CrossFit thrives on variety. From Olympic lifts to gymnastic holds, the constantly varied nature of the sport demands that you master a wide range of movements. Whether you're new to the sport or a seasoned athlete, having a go-to CrossFit exercises list helps you train smarter and track your progress more effectively.
Here’s a comprehensive breakdown of all CrossFit movements, categorized by type, to help guide your programming and improve your training.
🏋️♂️ Weightlifting Movements
These are barbell-based lifts focusing on strength, power, and technique.
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Squat Variations: Back Squat, Front Squat, Overhead Squat
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Deadlifts: Conventional Deadlift, Sumo Deadlift, Romanian Deadlift
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Olympic Lifts: Clean, Power Clean, Squat Clean, Snatch, Power Snatch, Split Jerk, Push Jerk
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Pressing: Shoulder Press, Push Press, Bench Press
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Accessory Lifts: Thruster, Sumo Deadlift High Pull, Hang Power Clean
🤸♀️ Gymnastics & Bodyweight Movements
Mastery of these movements builds control, coordination, and core strength.
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Pulling: Pull-ups (Strict, Kipping, Butterfly), Chest-to-Bar, Muscle-Ups (Bar and Ring)
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Pushing: Push-Ups, Handstand Push-Ups, Ring Dips, Box Dips
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Core: Toes-to-Bar, V-Ups, Hollow Holds, GHD Sit-Ups
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Squatting: Air Squats, Pistols (Single-Leg Squats), Wall Balls
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Climbs: Rope Climbs, Pegboard, L-Sit Holds
🏃♂️ Monostructural (Cardio) Movements
These elevate the heart rate and build conditioning.
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Running (Sprint, 400m, 800m, 5K)
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Rowing
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Biking (Assault Bike, Echo Bike)
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Jump Rope (Single Unders, Double Unders)
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Ski Erg
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Swimming
🧱 Functional & Odd Object Movements
Expect the unexpected—these build real-world strength and adaptability.
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Carries: Farmer’s Carry, Yoke Walk, Sandbag Carry
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Lifts: Tire Flip, Atlas Stones, D-Ball Over Shoulder
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Throws: Wall Ball Shots, Slam Balls
🔁 Benchmark & Named Movements
Many CrossFit workouts include specific, named movements or workout formats.
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Burpees
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Box Jumps
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Kettlebell Swings
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Sled Pushes
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Devil’s Press
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Man Makers
💬 Personal Note
I still remember my first attempt at a ring muscle-up. I must’ve failed ten times before landing one. But that’s what CrossFit is about—facing discomfort, failing forward, and unlocking movements you never thought you could do. Keeping a list of all CrossFit movements helped me stay motivated and focused. I would highlight the ones I struggled with, track reps, and celebrate each small improvement.
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