Most important CrossFit movements

James asks: What do you believe to be the #1 priority movement that athletes should get better at to be better at Crossfit?  Or even top 3? 

I love these sorts of questions. Every coach is going to have a different answer, and every answer is sorta right. So here goes.

1. CLEAN Out of all the olympic lifts, I'll select the clean as #1. The fundamentals of the olympic lifts (stand, jump and catch and all of the nuances that make this possible) are helpful across the board in so many of the movements we use in CrossFit (here's an article I wrote on the subject.) I chose the clean over the other oly lifts because you can move more weight which means you'll get stronger- awesome. 

2. BACK SQUAT Speaking of getting stronger, in my mind the back squat is the king of all lifts when it comes to full body strength gains (others would argue deadlift, for good reason.) Other movements can cycle in and out of a responsible CrossFit program, but the back squat should almost always be a part. Wanna get stronger? Back squat then sleep and eat like you mean it. 

3. YOUR GOAT Get better at the movement you currently suck at the most and you will get better at CrossFit. Period.

Also, 4. RUNNING I really wish we coud do a lot more running at CFNYC. When it comes to "functional fitness," nothing is more functional than being able to move your own fat ass, faster. 

Go enjoy the sunshine, and get some sleep tonight.