Crossfit The 9 Movements (Movements / Progressions)

Front 1

PROGRESSION: PUSH PRESS

Back 1

PROGRESSION (WITH STICK):

1. Dip (check chest and hip)

2. Dip-drive slow

3. Dip-drive fast

4. Dip-drive press (full Push Press)

Front 2

PROGRESSION: PUSH JERK

Back 2

PROGRESSION (WITHOUT STICK/BAR):
1. Jump and land with hands at sides. Stick the landing.
2. Jump and land with hands at shoulders throughout the move. Stick the landing.
3. Jump with hands at shoulders and extend them overhead at the same time as the land.
4. With stick in hands, full Push Jerk.

Front 3

PROGRESSION: SUMO DEADLIFT HIGH PULL

Back 3

PROGRESSION:

1. Sumo deadlift

2. Sumo deadlift shrug, slow

3. Sumo deadlift shrug, fast

4. Full Sumo Deadlift High Pull

Front 4

PROGRESSION: MEDICINE BALL CLEAN

Back 4

PROGRESSION:
1. Deadlift (focus on good setup)
2. Deadlift Shrug (focus on fast extension and shrug with no arm bend)
3. Front Squat (focus on depth of the catch)
4. Shrug and Drop Under (focus on shrug and beating the ball down, catching low and tight)
5. Full Medicine Ball Clean

Front 5

AIR SQUAT

 

SETUP

Back 5

SETUP:

• Stance = shoulder width

• Full extension at hips and knees

Front 6

AIR SQUAT

 

EXECUTION

Back 6

EXECUTION:

• Weight on heels

• Lumbar curve maintained

• Chest up

• Butt travels back and down

• Bottom of squat is below parallel (hip crease is

below the top of the kneecap)

• Knees track parallel to feet

• Return to full extension at the hips and knees to complete the move

• Head position is neutral

Front 7

AIR SQUAT

 

PRIMARY POINTS OF PERFORMANCE

Back 7

PRIMARY POINTS OF PERFORMANCE:

• Lumbar curve maintained

• Weight in heels

• Depth below parallel

• Knees track over feet

Front 8

FRONT SQUAT

 

SETUP

Back 8

SETUP:

• Stance = shoulder Width

• Full extension at hips and knees

• Bar “racked” on the shoulders (create a shelf with the

shoulders for bar to sit on), hands outside shoulders,

loose fingertip grip.

• Elbows high, upper arm parallel to the ground.

Front 9

FRONT SQUAT

 

EXECUTION

Back 9

EXECUTION:

• Weight on heels

• Lumbar curve maintained

• Chest up

• Elbows high; arms stay parallel to the ground throughout the whole movement

• Butt travels back and down

• Bottom of squat is below parallel (hip crease is below the top of the kneecap)

• Knees track parallel to feet

• Return to full extension at the hips and knees to complete the move

• Head position is neutral

Front 10

FRONT SQUAT

 

PRIMARY POINTS OF PERFORMANCE

Back 10

PRIMARY POINTS OF PERFORMANCE:

• Bar racked properly: elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip

• Elbows high throughout the movement

Front 11

OVERHEAD SQUAT

 

SETUP

Back 11

SETUP:

• Stance = shoulder width

• Full extension at hips and knees

• Bar held overhead, in the frontal plane, with a wide grip

• Active shoulders

• Elbows locked

Front 12

OVERHEAD SQUAT

 

EXECUTION

Back 12

EXECUTION:

• Weight on heels

• Lumbar curve maintained

• Chest up

• Maintain constant upward pressure on the bar, and active shoulders, to support the load

• Bar remains in the frontal plane or slightly behind

• Butt travels back and down

• Bottom of squat is below parallel (hip crease is below the top of the kneecap)

• Knees track parallel to feet

• Return to full extension at the hips and knees to complete the move

• Head position is neutral

• Return to full extension at the top of movement.

Front 13

OVERHEAD SQUAT

 

PRIMARY POINTS OF PERFORMANCE

Back 13

PRIMARY POINTS OF PERFORMANCE:

• Active shoulders throughout movement

• Bar stays overhead, in the frontal plane

Front 14

SHOULDER PRESS

 

SETUP

Back 14

SETUP (THIS SETUP IS EXACTLY THE SAME FOR ALL THREE OVERHEAD LIFTS):

• Stance = hip width

• Hands just outside the shoulders

• Bar in front, resting on the “rack” or “shelf” created by the shoulders

• Elbows down and in front of bar; elbows are lower than in the front squat

• Tight midsection

• Closed grip, with thumbs around the bar

Front 15

SHOULDER PRESS

 

EXECUTION

Back 15

EXECUTION:

• The cue for the action is “Press”

• Drive through heels; keep the whole body rigid; tight belly

• Bar travels straight up to locked out, with active shoulders, directly overhead

• Head accommodates bar (bar path is a straight line)

Front 16

SHOULDER PRESS

 

PRIMARY POINTS OF PERFORMANCE

 

Back 16

PRIMARY POINTS OF PERFORMANCE:

• Good setup

• Constant tightness in the midsection, ribs locked down

• Overhead and active shoulder at the top of the press;

overhead means that the bar is over or just behind the

arch of the foot, with the shoulder angle fully open

• Bar travels straight up

Front 17

PUSH PRESS

 

SETUP

Back 17

SETUP:

• Stance = hip width

• Hands just outside the shoulders

• Bar in front, resting on the “rack” or “shelf” created by the shoulders

• Elbows down and in front of bar; elbows are lower than in the front squat

• Tight midsection

• Closed grip, with thumbs around the bar

Front 18

PUSH PRESS 

 

EXECUTION

Back 18

EXECUTION:

• The cue for the action is “Dip, drive, press”

• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the butt goes back, and the chest stays upright

• Drive: extend the hip rapidly and fully

• Press: press the bar to overhead, with locked arms

Front 19

PUSH PRESS 

 

PRIMARY POINTS OF PERFORMANCE

Back 19

PRIMARY POINTS OF PERFORMANCE:

• Torso drops straight down on the dip. There is no forward inclination of the chest and no muting of the hip.

• Aggressive turn around from the dip to the drive.

Front 20

PUSH JERK

 

SETUP

Back 20

SETUP:

• Stance = hip width

• Hands just outside the shoulders

• Bar in front, resting on the “rack” or “shelf” created by the shoulders

• Elbows down and in front of bar; elbows are lower than in the front squat

• Tight midsection

• Closed grip, with thumbs around the bar

Front 21

PUSH JERK

 

EXECUTION

Back 21

EXECUTION:

• The cue for the action is “Dip, drive, press and dip”

• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the butt goes back, and the chest stays upright

• Drive: extend the hip rapidly and fully

• Press and dip: retreat the hip downward and drive the body under the bar, while rapidly pressing the bar overhead

• “Catch” the bar with arms locked out overhead

• Stand to full extension with bar overhead.

Front 22

PUSH JERK

 

PRIMARY POINTS OF PERFORMANCE

 

Back 22

PRIMARY POINTS OF PERFORMANCE:

• Full extension of the hip before reversing hip direction from upward to downward

• Landing is in a partial squat with the bar locked out directly overhead

• Fast and aggressive

Front 23

DEADLIFT

 

SETUP

Back 23

SETUP:

• Stance = between hip width and shoulder width

• Weight in heels

• Back arched/lumbar curve locked in

• Shoulders slightly in front of the bar

• Bar in contact with the shins

• Arms locked straight

• Symmetrical grip outside the knees, just wide enough to not interfere with knees

Front 24

DEADLIFT

 

EXECUTION

Back 24

EXECUTION:

• Drive through the heels

• Extend legs while hips and shoulders rise at the same rate

• Once the bar passes the knees, the hip opens all the way up

• Bar maintains contact with the legs the entire time

• Head neutral

• On return to the floor, push hips back and shoulders forward slightly; delay the knee bend

• Once bar descends below the knees and the torso angle is set, return the bar down to the setup position

Front 25

DEADLIFT 

 

PRIMARY POINTS OF EXECUTION

Back 25

PRIMARY POINTS OF PERFORMANCE:

• Lumbar curve maintained

• Weight on heels

• Shoulders slightly in front of bar on setup

• Hips and shoulders rise at same rate

• Bar stays in contact with legs throughout the movement

• At the top the hip is completely open and knees are straight

Front 26

SUMO DEADLIFT HIGH PULL

 

SETUP

Back 26

SETUP:

• Stance = wider than shoulder width, but not so wide that the knees roll inside the feet

• Weight in heels

• Back arched/lumbar curve locked in

• Shoulders slightly in front of the bar

• Bar in contact with the shins

• Arms locked straight

• Symmetrical grip inside the knees

Front 27

SUMO DEADLIFT HIGH PULL

 

EXECUTION

Back 27

EXECUTION:

• Accelerate through the heels from the ground to full extension of the hips and legs

• Shrug, with straight arms

• Arms follow through by pulling bar to the chin with elbows high and outside

• Return the bar down fluidly in the reverse sequence: arms, then traps, then hips, then knees, back to the setup position

Front 28

SUMO DEADLIFT HIGH PULL

 

PRIMARY POINTS OF EXECUTION

Back 28

PRIMARY POINTS OF PERFORMANCE:

• Hips open before shrug and arm bend

• Bar is pulled up to just below the chin

• Fast and aggressive

• Elbows travel and finish high and outside; elbows are higher than the hands at all times during the movement

Front 29

MEDICINE BALL CLEAN

 

SETUP

Back 29

SETUP:

• Stance = shoulder width or slightly wider

• Weight in heels

• Back arched/lumbar curve locked in

• Shoulders over the ball

• Ball on the floor between the legs with clearance for the arms

• Arms straight, palms on outside of the ball; fingertips pointing down

Front 30

MEDICINE BALL CLEAN

 

EXECUTION

Back 30

EXECUTION:

• Accelerate through the heels from the ground to full extension of the hips and legs

• Shrug, with straight arms

• Hip retreats; land in a full front squat, with the elbows beneath the ball

• Stand to full extension with ball in the rack position to complete the movement

• Return to setup

Front 31

MEDICINE BALL CLEAN

 

PRIMARY POINTS OF EXECUTION

Back 31

PRIMARY POINTS OF PERFORMANCE:

• Hips reach full extension

• Hip is extended and shrug is initiated before arms pull

• The ball is caught in a low (below parallel) and tight (not collapsed) front squat position

• Fast and aggressive throughout

• Athlete stands all the way up with the ball in the rack position to finish