MOVEMENTS

Butterfly pull-ups are one of the most debated skills in CrossFit — praised for their efficiency yet criticized for their mechanics. Born from competition, they allow athletes to complete more work in less time, but do they belong in your training? This article explores the pros and cons of butterfly pull-ups, when (and if) you should learn them, and the strength prerequisites needed to perform them safely. Whether aiming for elite competition or just improving your gymnastics skills, this guide will help you decide if butterfly pull-ups are right for you.

Ring muscle-ups may seem impossible, but with the right progressions, strength work, and drills, you can build the control and confidence needed to master them. This article breaks down the pull, transition, and dip, providing beginner and intermediate athletes with step-by-step workouts to bridge the gap from ring rows to muscle-ups. Don't avoid this skill — train smart and stay consistent to unlock one of CrossFit’s most challenging and fun movements.

Handstand walking is an impressive athletic skill requiring strength, balance, and coordination. If you struggle with handstand walking in your workouts, this guide will help you build the necessary foundation through structured drills, scaling options, and progressions. Learn how to improve your handstand holds, weight shifting, and upper-body strength with targeted exercises for beginners and intermediate athletes. Plus, get a three-day practice plan to accelerate your progress and confidently walk on your hands in workouts.

Mastering bar muscle-ups requires dedication, just like learning any other CrossFit movement. Many athletes assume they lack natural gymnastics ability, but success comes from consistent practice, not talent alone. By treating gymnastics skills like weightlifting — focusing on technique, muscle memory, and structured progression— you can build the necessary strength and coordination to work toward your first bar muslce-up.

Your lats play a critical yet often overlooked role in barbell movements like the deadlift, clean, and snatch. As the largest upper-body muscle, they help maintain bar path efficiency by keeping the weight close to your center of mass, reducing strain on your lower back, and improving lifting mechanics. Engaging your lats properly during the setup and pull phases prevents bar drift, enhances control, and leads to stronger, more efficient lifts. Try these drills to get your lats working more purposefully.

Handstand push-ups (HSPU) can be one of the most frustrating yet exciting skills in CrossFit. In this third installment of her gymnastics series, Coach Pamela Gagnon breaks down the essential strength and technique components needed to progress toward an HSPU. She emphasizes the importance of training both the handstand (stability) and the push-up (pressing strength) separately before combining them. Pamela provides clear strategies to build strength and confidence and avoid some of the most common mistakes.

The CrossFit warm-up provides a more efficient and effective alternative to traditional warm-ups, ensuring you are physically and mentally prepared for your workout. Unlike spending excessive time on stationary cardio or endless mobility drills, CrossFit’s structured approach will increase your heart rate, enhance mobility, reinforce movement patterns, and prevent injury. The classic CrossFit warm-up will prep your body and giver you an opportunity to develop skills. With consistent practice, your warm-up routine will build strength, improve your gymnastics capacity, and enhance your overall athletic performance.

Toes-to-bar is a challenging yet essential CrossFit skill, appearing in 86% of Open workouts since 2011. This movement requires coordination, strength, and spatial awareness. But even if you struggle with toes-to-bar now, you can progress with focused practice, drilling, and scaling as you build to the Rx movement and prepare for upcoming events like the Open and Community Cup.

Struggling with kipping pull-ups often stems from a lack of strict pulling strength or proper technique, leading athletes to rely on ring rows or risk injury. Kipping pull-ups require both controlled kip swing mechanics and solid strict strength as a foundation. Unlike ring rows or banded pull-ups, which don’t translate directly to pull-up progress, focusing on breaking the movement into its components builds the strength, confidence, and safety needed for success.

The squat, a fundamental movement in CrossFit, is vital for athletic performance, health, and longevity. Its benefits range from preserving muscle mass and motor control to enhancing core stability and reducing injury risk. Proper technique, rooted in biomechanics, ensures efficient and safe execution by accounting for individual differences in body proportions, mobility, and anatomical structure. Tailored coaching, scaling, and continuous feedback enable athletes to refine their squats for optimal results, supporting the core CrossFit goal of maximizing work output while maintaining joint health and safety.