All the moves
70 moves, in five kinds. Three of them are CrossFit's three ways to move — your own body, something else, or going somewhere — and two more because bending and holding still deserve their own shelves. Tap one for the film, the cues, and the mistake everybody makes.
Move your own body
You are the only thing you lift.
SquatSit down onto a chair that isn't there, then stand all the way back up.ages 4 to 14 · no gear · 🤫 quietChair standSit on the chair, then stand up without using your hands.ages 4 to 10 · a chair · 🤫 quietWall Push-UpStand an arm's length from a wall, hands flat on it, and bend your elbows until your nose nearly touches.ages 4 to 12 · a wall · 🤫 quietGlute BridgeLie on your back with bent knees and push your hips up towards the ceiling.ages 4 to 14 · no gear · 🤫 quietBear CrawlWalk on your hands and feet with your knees just off the floor, like a bear.ages 4 to 14 · no gear · 🤫 quietCrab WalkSit down, hands behind you, lift your hips, and walk along facing the ceiling.ages 4 to 14 · no gear · 🤫 quietDuck walkSquat down low and waddle forwards without standing up.ages 4 to 12 · no gear · 🤫 quietStep-upStep all the way up onto a step, then step back down.ages 5 to 14 · a step · 🤫 quietPlankHold yourself up on your elbows and toes, straight as a plank of wood.ages 5 to 14 · no gear · 🤫 quietInchwormBend down, walk your hands out to a plank, then walk your feet up to your hands.ages 5 to 14 · no gear · 🤫 quietSupermanLie on your front and lift your arms, your chest and your legs off the floor at once.ages 5 to 14 · no gear · 🤫 quietTuck-upLie on your back, then bring your knees and your chest together at the same time.ages 5 to 14 · no gear · 🤫 quietDonkey kickOn your hands and knees, kick one leg up behind you, then swap.ages 5 to 14 · no gear · 🤫 quietSquat holdGo down into a squat and stay there.ages 6 to 14 · no gear · 🤫 quietLungeStep one big step forward and bend both knees, then stand back up.ages 6 to 14 · no gear · 🤫 quietKnee Push-UpThe same as a push-up, with your knees resting on the floor.ages 6 to 14 · no gear · 🤫 quietSit-upLie on your back with bent knees and sit all the way up.ages 6 to 14 · no gear · 🤫 quietHangHang from a bar with both hands and just stay there.ages 6 to 14 · a climbing frame · 🤫 quietWall sitSlide down a wall until your legs make a chair shape, and stay there.ages 6 to 14 · a wall · 🤫 quietBridge marchHold your hips up in a bridge and lift one knee at a time without dropping.ages 6 to 14 · no gear · 🤫 quietPush-UpLie face down with straight arms, then bend them until your chest nearly touches the floor, and push back up.ages 7 to 14 · no gear · 🤫 quietSide plankLie on one side, up on one elbow, and lift your hips off the floor.ages 7 to 14 · no gear · 🤫 quietHollow holdLie on your back and lift your head, arms and feet just off the floor, like a banana.ages 7 to 14 · no gear · 🤫 quietForward rollTuck up small and roll forwards over your shoulders, never your head.ages 7 to 14 · a cushion · 🤫 quietFeet up the wallHands on the floor, feet on the wall, and walk them up a little way.ages 8 to 14 · a wall · 🤫 quietKnees-up hangHang from a bar and pull both knees up towards your chest.ages 8 to 14 · a climbing frame · 🤫 quietHanging shrugHang from a bar, then pull your shoulders down away from your ears without bending your arms.ages 8 to 14 · a climbing frame · 🤫 quiet
Move something else
Pick a thing up, carry it, throw it, put it down.
Granny tossHold a soft ball in both hands between your knees and swing it up and forwards.ages 4 to 14 · a soft ball · 🤫 quietPicking Things Up SafelyPick a ball up off the floor with a flat back, and stand all the way up.ages 5 to 14 · a ball · 🤫 quietChest passPush a soft ball hard off your chest at a wall, and catch it coming back.ages 5 to 14 · a soft ball, a wall · 🤫 quietPress it upHold a ball at your chest and press it straight up over your head.ages 6 to 14 · a ball · 🤫 quietSquat holding itHug a ball at your chest and squat down with it.ages 7 to 14 · a ball · 🤫 quietPull it to your chinStand wide, pick a ball up off the floor and pull it all the way up to your chin.ages 7 to 14 · a ball · 🤫 quietOverhead throwTake a soft ball behind your head with both hands and throw it at a wall.ages 7 to 14 · a soft ball, a wall · 🤫 quietCarry itPut one or two books in a backpack, hold it against your chest, and walk.ages 8 to 14 · a backpack, two books · 🤫 quietDip and driveHold a ball at your chest, dip your knees a little, and drive it overhead.ages 8 to 14 · a ball · 🤫 quietSquat with a towel upHold a towel wide above your head, pull it apart, and squat.ages 8 to 14 · a towel · 🤫 quietBall slamLift a soft ball overhead and throw it straight down at the floor as hard as you like.ages 8 to 14 · a soft ballDrag the basketPut something in a laundry basket and drag it across the floor behind you.ages 8 to 14 · a basket · 🤫 quietFarmer carryCarry a part-full jug in each hand and walk tall, without leaning.ages 9 to 14 · a jug · 🤫 quietHold it overheadPress a cushion straight overhead and hold it there without letting it drift forwards.ages 9 to 14 · a cushion · 🤫 quiet
Go somewhere
Run, hop, climb, skip: get your heart going.
RunRun, somewhere with room to run properly.ages 4 to 14 · no gear · 🤫 quietJog on the spotJog without going anywhere: small, soft, quiet steps.ages 4 to 14 · no gear · 🤫 quietMarchLift one knee, then the other, like a very grand parade.ages 4 to 10 · no gear · 🤫 quietSkippingStep and hop on the same foot, then swap: a proper playground skip.ages 4 to 14 · no gearGallopKeep one foot in front the whole way and chase it with the other, like a horse.ages 4 to 12 · no gear · 🤫 quietBunny hopFeet together, and hop forwards with both at once.ages 4 to 14 · no gearStair climbWalk up the stairs, then walk back down.ages 5 to 14 · a step · 🤫 quietSprintRun as fast as you can, for a short way.ages 6 to 14 · no gear · 🤫 quietHigh KneesRun on the spot bringing each knee up as high as your hip.ages 6 to 14 · no gear · 🤫 quietShuttle runRun to a marker, touch the floor, and run back.ages 6 to 14 · a shoe · 🤫 quietJump RopeSwing the rope over your head and hop over it with both feet.ages 6 to 14 · a jump ropeHeel flicksJog on the spot flicking your heels up to touch your bottom.ages 6 to 14 · no gear · 🤫 quietSide shuffleStay low and shuffle sideways, without crossing your feet.ages 6 to 14 · no gear · 🤫 quietLong jumpSwing your arms and jump forwards as far as you can, landing still.ages 6 to 14 · chalkRope, one foot at a timeSkip the rope landing on one foot at a time, like jogging on the spot.ages 7 to 14 · a jump rope
Get bendy
Reach further than you did yesterday.
Arm circlesSwing both arms round in big slow circles, then the other way.ages 4 to 14 · no gear · 🤫 quietLeg swingsHold a wall and swing one leg gently forwards and backwards, then the other.ages 4 to 14 · a wall · 🤫 quietCat and cowOn your hands and knees, arch your back up like a cat, then let it dip like a cow.ages 4 to 14 · no gear · 🤫 quietReach for your toesSit with your legs out straight and reach gently towards your toes.ages 4 to 14 · no gear · 🤫 quietButterflySit with your feet together and your knees out, and let your knees sink.ages 4 to 14 · no gear · 🤫 quietDownward DogHands and feet on the floor, bottom up high, making an upside-down V.ages 5 to 14 · no gear · 🤫 quietCalf stretchHands on a wall, one foot back with the heel pressed down.ages 5 to 14 · a wall · 🤫 quietHeel to bottomStand on one leg, hold a wall, and pull your other heel up behind you.ages 6 to 14 · a wall · 🤫 quietTowel over your headHold a towel wide in both hands and pass it slowly over your head and behind you.ages 6 to 14 · a towel · 🤫 quiet
Hold still and aim
The hardest moves are sometimes the slowest ones.
Stand on one legStand on one leg for as long as you can, then the other.ages 4 to 14 · no gear · 🤫 quietWalk the lineWalk heel to toe along a line without stepping off it.ages 4 to 14 · chalk · 🤫 quietTiptoe walkWalk across the room on your tiptoes without making a sound.ages 4 to 12 · no gear · 🤫 quietTarget tossThrow a beanbag into a basket, from further away each time you get it in.ages 4 to 14 · a beanbag, a basket · 🤫 quietJump and LandJump up, and land so quietly and so still that you could be a statue.ages 5 to 14 · no gear