🤸 Learn CrossFit
CrossFit skills
18 skills, beginner to advanced. 17 of them can be checked from a phone video with honest form analysis — no fake scores.
Beginner
5Air Squat
The bodyweight squat — the foundation of CrossFit and the movement everything else builds …
Analysis
Push-Up
The classic upper-body pressing movement, and a CrossFit staple. The secret is that a push…
Analysis
The Deadlift
Lifting a loaded barbell off the floor — a foundational CrossFit lift and the safest way t…
Analysis
Shoulder Press
The strict overhead press — bar from your shoulders to overhead using only your upper body…
Analysis
Box Step-Up
Stepping up onto a box and back down — the beginner-friendly foundation before box jumps. …
Analysis
Intermediate
5The Thruster
A front squat flowing straight into an overhead press, in one fluid motion — one of CrossF…
Analysis
Wall Ball
A front squat combined with throwing a medicine ball up to a target on the wall — a simple…
Analysis
Kettlebell Swing
An explosive hip hinge that swings a kettlebell up using a powerful snap of the hips. Cros…
Analysis
Box Jump
Jumping onto a raised box — an explosive plyometric that builds power and coordination. Th…
Analysis
Toes-to-Bar
Hanging from a pull-up bar and bringing your toes all the way up to touch it — a demanding…
Analysis
Advanced
5Kipping Pull-Up
A dynamic, full-body version of the pull-up that uses a rhythmic swing to cycle reps fast.…
Analysis
Push Jerk
An explosive way to drive a barbell overhead by using your legs, then dropping UNDER the b…
Analysis
Power Clean
Explosively lifting a barbell from the floor to your shoulders, catching it in a partial s…
Analysis
Double-Unders
Jumping rope so the rope passes under your feet TWICE per jump — a deceptively tricky cond…
Wall Walk
Starting in a push-up at the base of a wall, then walking your feet up the wall and your h…
Analysis
Insane
3Muscle-Up
The pinnacle CrossFit gymnastics skill: pull yourself up to a bar (or rings), then transit…
Analysis
The Snatch
The most technical barbell lift there is — taking the bar from the floor to locked out ove…
Analysis
Handstand Push-Up
An upside-down press: kick into a handstand against a wall, lower until your head lightly …
Analysis