Many people know CrossFit as the “dangerous” workout (because of the intesity) or possibly even because of the different modalities (sledgehammer swings, Kettlebells, tire flips, etc.); however, the bulk of what we do at CrossFit is learning to perform basic, core movements correctly. The core movements we focus on are:
Body weight:
Sit-ups, Pull-ups, Push-ups, Dips, and Squat
Weighted:
Deadlift, Front Squat, Overhead Squat, Sumo Deadlift High Pull, Power Clean, Shoulder Press, Push Press, and Push Jerk.
WOD:
3 rounds (21, 15 and 9 reps) for time:
Sumo Deadlift High Pull (with Kettlebell)
Push Press