Lifts and Skills Necessary for CrossFit

We are often asked what Lifts/Skills we feel athletes need to achieve a basic understanding of and proficiency in to attend our regular CrossFit Classes. We have complied a list that includes the basic movements, lifts and skills we’d like to see an athlete possess to ensure not only athlete safety, but also athlete performance. Please note that this list is not all-inclusive of any movement you may see in CrossFit, but it’s a great place to begin your CrossFit Skill Development.

Lifts Gymnastics Movements
Front Squats Rope Climbs Double Under
Clean Handstand Push Up Med Ball Clean
Overhead Squats Burpees Rowing
Back Squats Pistols Turkish Get Ups
Clean Pulls Pull Ups
Power Clean Knees to Elbow
Power Snatch Toes to Bar
Push Jerk Ring Dips
Push Press
Snatch Pulls
Split Jerk
Sumo Deadlift High Pull

You can get additional Olympic Lifting instruction in our USA Weightlifting Incendia Barbell Club. Classes are held Mondays/Tuesdays/Wednesdays/Fridays from 4pm-7pm and Saturdays from 11am-12pm. The Barbell Club is open format, meaning you can come any time the club is open. An experienced USAW Sports Performance Coach or CrossFit Weightlifting Trainer will be on duty to help you learn and/or refine your Olympic and accessory lifts. Incendia Barbell Club is included in all monthly CrossFit and CrossFit 101 Memberships.So, how do you learn these things?  We’ll teach Gymnastics/Lifts/Movements in our CrossFit 101 Classes every Tuesday/Thursday as part of your normal class time.

You can get additional CrossFit Gymnastic instruction in our Incendia Gymnastics Class on Thursdays at 5pm. Incendia Gymnastics is included in all monthly CrossFit and CrossFit 101 Memberships.

You can also take advantage of Incendia Personal Training with the coach of your choice. Personal Training is $50 per hour. You decide the time and subject matter to cover.

At the end of the day, our goal is to send athletes to regular CrossFit prepared so they can succeed safely in this program. We don’t want to “hold anyone back,” but ensure that athletes are capable of the intense programming enjoyed by this class. Please talk to any coach about your goals so we can help put a plan together, especially for you.