Choose a movement family
CrossFit combines lifting, gymnastics and cyclical conditioning. A movement library helps you understand the task before a WOD and identify which skills you need to practise separately. Learning a skill and testing it against a clock are different training goals.
Squatting and lunging
Air squats, loaded squats and lunges train related patterns with different balance and loading demands. Start with a range and load you can control, then practise the version required by your session.
Hinging and lifting from the floor
Deadlifts, cleans and snatches share elements of pulling from the floor but have different finishes and technical requirements. Learn the positions with appropriate loads before combining repeated lifts with fatigue.
Deadlifts · Clean and jerk · Snatch
Gymnastics and bodyweight skills
Pulling, pressing and inverted positions can be scaled independently. Choose a variation that preserves a clear training task and record it. For example, a pull-up substitution should describe the equipment and range used, rather than simply saying scaled.
Running, rowing and jumping rope
Distances, calories and repetitions describe different tasks. Establish the route, machine settings or rope standard before a workout. When substituting one activity for another, record the change rather than assuming an exact universal conversion.
Running · Rowing · Double-unders
Use the library before your session
Read the programme, check unfamiliar movements and rehearse transitions during the warm-up. Adjust the task before the clock starts. Build technique in separate practice sessions, then use suitable versions in a WOD.
Snatch: technique, variations and progression
Clean & jerk: technique, variations and progression
Double-unders: technique, timing and progression