fbpx

One of the reasons the CrossFit program is so effective is that the movements are constantly varied. We use a broad range of movements that have all been picked to mimic or enhance every day life. We like movements that are measurable, that have clear start and finish point, so they can be scored, replicated and out-put measured over time.

Now in a hypothetical situation, If you could only do 5 movements to stay fit for the rest of your life, what would they be?

Let’s narrow down to 5 movements that will have an impact on your whole body across many functions.

We want movements that use your whole body to maximise the benefits we get from only using 5. So we need to think of full body movements. For  example a strict press only uses arms and mainly shoulders, so that’s out. However a Thruster will use Legs, hips and arms, while requiring stability in the core. Here is a list of other full body movements;

  • Clean and Jerk
  • Snatch
  • Burpee
  • KB swing
  • Deadlift
  • Sumo Deadlift High Pull
  • Rope climb
  • Thruster
  • Pull Up
  • Toe to Bar
  • V-Up

Next we want to consider having a balance in movement patterns, so we can break them up into categories of movement. Squatting, Pressing, Pulling, Hip folding, Hip Opening. Otherwise we could end up with 5 movements that all work the same function.

Squatting

  • Clean
  • Snatch
  • Thruster

Pressing

  • Jerk
  • Thruster
  • Burpee

Pulling

  • Pull Up
  • Sumo Deadlift High Pull
  • Rope Climb

Hip Folding

  • Toe to Bar
  • V-Up
  • Burpee

Hip Opening

  • Clean
  • Snatch
  • Deadlift
  • Sumo Deadlift High Pull
  • KB Swing

 

The movements that have doubled up across these functions are

  • Clean
  • Sumo Deadlift High Pull
  • Burpee
  • Thruster

Now I am going to add one more, that is probably the most functional movement a human can do, Running. The fastest way to get from point A to point B. I am also going to swop the pulling movement of Sumo Deadlift High Pull for a pull, due to the functionality a pull up provides and the fact a Sumo Deadlift High Pull and Clean are so similar in mechanics.

My top 5 Movements, if you could only do 5 movements for the rest of your life are;

Clean

Pull Up

Burpee

Thruster

Running