Short answer
Most CrossFit workouts mix three families of movement: weightlifting (squats, deadlifts, cleans, snatches, presses), gymnastics (pull-ups, push-ups, toes-to-bar, handstands) and monostructural cardio (row, bike, run, jump rope). Every one has a scaled version.
Weightlifting and kettlebell
Weightlifting and kettlebell
| Movement | What it is | Common scale |
|---|---|---|
| Air squat | Bodyweight squat to below parallel and back up. | Squat to a box or bench. |
| Front squat | Squat with the bar resting on the front of the shoulders. | Goblet squat with a kettlebell. |
| Back squat | Squat with the bar on the upper back. | Lighter bar, box squat. |
| Overhead squat | Squat holding the bar locked out overhead with a wide grip. | PVC pipe or empty bar. |
| Deadlift | Lift the bar from the floor to standing, back flat. | Kettlebell deadlift. |
| Thruster | Front squat that drives straight into a push press overhead. | Dumbbells or a lighter bar. |
| Power clean | Pull the bar from the floor to the front of the shoulders, caught above parallel. | Hang clean, dumbbell clean. |
| Squat clean | Clean caught in a full front squat. | Power clean plus front squat. |
| Snatch | Bar from floor to overhead in one movement. | Dumbbell or hang power snatch. |
| Push press | Dip and drive the bar overhead with help from the legs. | Strict press with lighter load. |
| Push jerk | Drive the bar up and dip under it to lock out. | Push press. |
| Kettlebell swing | Hip hinge that swings the bell to eye level (Russian) or overhead (American). | Russian swing, lighter bell. |
| Wall ball | Squat with a medicine ball and throw it to a target on the wall. | Lighter ball, lower target. |
Gymnastics
Gymnastics
| Movement | What it is | Common scale |
|---|---|---|
| Push-up | Chest to the floor, full lockout. | Hands on a box or bench. |
| Pull-up | Chin over the bar from a hang; kipping or strict. | Ring rows or banded pull-ups. |
| Chest-to-bar pull-up | Pull-up where the chest touches the bar. | Pull-up. |
| Toes-to-bar | Hang and touch both feet to the bar. | Hanging knee raises. |
| Handstand push-up (HSPU) | Head-down press against a wall. | Pike push-up on a box, dumbbell press. |
| Muscle-up | Pull and turn over the rings or bar to a support. | Pull-ups plus dips. |
| Ring dip | Dip between gymnastics rings. | Box dips, banded dips. |
| Burpee | Chest to the floor, stand and jump with a clap overhead. | Step back and step up. |
| Box jump | Jump onto a box to full hip extension. | Box step-ups, lower box. |
| Sit-up (AbMat) | Sit-up with a curved pad behind the lower back. | Smaller range. |
| Pistol | Single leg squat. | Squat to a box on one leg. |
| Rope climb | Climb a rope to a set height using the legs. | Lying rope pulls. |
Cardio
Cardio
| Movement | What it is | Common scale |
|---|---|---|
| Row | Rowing machine, measured in meters or calories. | Shorter distance. |
| Assault or echo bike | Fan bike pushed with arms and legs, measured in calories. | Fewer calories. |
| Run | Usually 200 m, 400 m or a mile outside the gym. | Shorter run or row. |
| Double-under | The rope passes under your feet twice per jump. | Single-unders, often 2 or 3 for each double-under. |
| Ski erg | Standing pull-down machine, measured in meters or calories. | Shorter distance. |
Your coach will pick scales for the day; ask why, so you learn when to move up. Words on the board: glossary. Classic tests: benchmark WODs.
Questions people ask
What is a thruster in CrossFit?
A front squat that flows into a press: you stand up out of the squat and use that drive to push the bar overhead in one movement.
What is the hardest CrossFit movement for beginners?
Gymnastics skills such as the muscle-up, double-under and handstand push-up usually take the longest. Everyone starts with scaled versions such as ring rows and single-unders.
Last reviewed October 29, 2026. Gyms change schedules, prices and owners; confirm with the gym before you go.