The CrossFit Fundamentals

Your CrossFit journey begins with the fundamental programme. The fundamentals are a series of sessions covering the core movements that you find in CrossFit workouts.

These are the CrossFit bread and butter exercises, which when scaled and expertly coached are the most effective way of getting fitter and stronger.  

Regardless of fitness level or previous experience, the fundamentals programme gives you the mobility and stretching exercises and workouts and confidence to take part in our classes.

We offer two options for the CrossFit Bosham fundamentals course:

Group Fundamentals Course

The group fundamentals is a five-week intensive course, taught in fixed sessions twice a week in a maximum group size of 4.

We will teach you to move your body well, using and training your core, with a range of skills and equipment. Weightlifting, cardio and gymnastics are all involved and guided by a trained coach.

The cost of the group fundamentals course is £200.

Book for the next course

For details of the next group fundamentals course and to reserve your place, call me on 07515 441605 or drop me a message.

One-to-One Fundamentals Course

If you would rather have the flexibility of one-to-one PT sessions, we can offer the CrossFit Fundamentals as a private course. 

You will be guided through a course of 10 one-to-one sessions by a trained coach, learning the fundamental disciplines of weightlifting, cardio and gymnastics to improve strength, flexibility and mobility.

A private fundamentals course is £400.

To book your first one-to-one fundamentals PT session click here

What are the 9 CrossFit Fundamentals?

The nine fundamental exercises fall into three categories: Squats, Pulls and Presses. 

We’ve put together a brief guide to the 9 fundamental exercises to give you an idea of what to expect in the CrossFit Bosham fundamentals course.

The Air Squat

The squat is a beautiful, natural movement. It demands midline stabilisation, posterior-chain engagement and core-to-extremity movement, and it can be used to move your body weight or very large loads held in a variety of positions. At one end of the spectrum, the squat is an essential component of weightlifting and powerlifting, and at the other end, the squat is essential to getting off a toilet seat. Regardless of what the problem is, the answer is to squat.

The Front Squat 

The front squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability.

The Overhead Squat 

The overhead squat is the ultimate core exercise and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts and improves functional flexibility. Similarly, it develops the squat by amplifying and cruelly punishing faults in posture, movement, and stability.

The Deadlift

The deadlift, being no more than the safe and sound approach by which any object should be lifted from the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. It is unrivalled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.

Sumo Deadlift High Pull

The sumo deadlift high pull builds on the deadlift, but we widen the stance and bring the grip inside the knees to facilitate a longer pulling motion. We also add velocity to the movement. The sumo deadlift bridges the gap between the deadlift and the faster Olympic barbell movements. 

Medicine Ball Clean

The medicine ball is somewhat less intimidating than a bar, weighs less and seems to be more suggestive of the practical functionality of the clean than is the clean with the bar. The medicine-ball clean efficiently demonstrates to the developing athlete the critical sequence of the hip accelerating the object to maximum extension, the hip retreating toward the squat, and, finally, the hip squatting the object to full extension.

Shoulder Press

Never is the stabilizing role of the abdominals more critical than when attempting to drive loads overhead. We train our athletes to think of every exercise as an ab exercise. This is essential in the overhead lifts. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press—the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation.

Push Press

In the push press, the core-to-extremity principle is obvious as the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30% more weight than with the shoulder press. Regular practice of the push press — and the push jerk — develops power and speed, which are critical to effective and efficient athletic movement.

Push Jerk

With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat. With the arms locked out, the legs complete the lift. After mastering the push jerk, you will find that it will unconsciously displace the push press as your method of choice when going overhead.

Get in touch to learn more or to start your CrossFit fitness journey