9 Super-Charged CrossFit Moves & How To Nail Them

Here at R29, we like to think we're pretty brave when it comes to trying new workouts. SoulCycle? Been there. Parkour? Done that. We've even attempted something called the Aerial Hoop and lived to tell the tale. But, there was something about CrossFit that scared the bejeezus out of us. It always seemed like a workout tailored to big burly men who wanted to get bigger and burlier. Sure, it probably burns a lot of calories. But, the idea of volunteering for this sort of situation is daunting, to say the least.
Thankfully, the inspiring Sara Carr, one of the pro trainers at CrossFit NYC, set us straight on just why we had to try it out. And, it turns out CrossFit is definitely not just for the boys. "Women come in worried about their appearance," says Carr. "But, a few months later, they only care about how much they can deadlift or squat and less about how big their thighs are. That’s what I love about CrossFit." Oh, and we were right about one thing: It's a seriously amazing workout. As Carr puts it, "CrossFit will make your body look like what it’s supposed to look like." Ok, we're officially sold.
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With Carr's help, we've broken down nine of the most difficult CrossFit moves — just in time for resolution season. Click through to see why we're now completely obsessed with CrossFit (and Ms. Carr).
Photographed by Geordy Pearson. Hair and Makeup by Ashleigh Ciucci. Styled by Madeline Lee.
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Photographed by Geordy Pearson.
The Burpee

Begin in a standing position, with your feet hip-width apart.

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Photographed by Geordy Pearson.
Drop your hands down to the floor in front of your feet.
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Photographed by Geordy Pearson.
Jump your feet back into a plank position.
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Photographed by Geordy Pearson.
Bring your chest to the ground (it has to touch!)...
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Photographed by Geordy Pearson.
...then, push back up to a plank.
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Photographed by Geordy Pearson.
Jump your feet forward while rising into a squat position. Keep your abs and leg muscles tight, making sure your knees don't go past your toes.
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Photographed by Geordy Pearson.
Finally, use your leg muscles to propel you upward as you jump into a vertical posture, landing with your feet in a normal stance. Repeat for 10 reps. This move is perfect for getting your heart rate up and burning calories while toning your abs, legs, and butt.
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Photographed by Geordy Pearson.
The Broad Jump

Begin with feet hip-width apart. Bend your knees, keeping your back flat as you send your butt backward (almost like a squat). Make sure to keep your abs tight.

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Photographed by Geordy Pearson.
Swing your arms back and then forward as you jump forward as far as you can...
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Photographed by Geordy Pearson.
...and land into the same squat-like position in which you began the jump.
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Photographed by Geordy Pearson.
Repeat for 10 reps. The energy for this move should come from your hips, glutes, and hamstrings. Utilizing these muscle groups burns a ton of calories while toning your lower body.
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Photographed by Geordy Pearson.
The Goblet Squat

Begin with your feet shoulder-width apart with your toes pointed out slightly, holding the kettlebell by the horns upside-down against your chest (like a goblet). Keep your elbows close to your body and your abs tight.

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Photographed by Geordy Pearson.
Send your hips straight back behind you, as if you were about to sit down, until your hips are slightly lower than your knees.
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Photographed by Geordy Pearson.
Using your glutes, hamstrings, and quads, propel yourself back up to a standing position, keeping your abs tight and holding the bell in position. Repeat for 10 reps. (Be careful to keep your knees from coming forward or caving in; they should point in the same direction as your toes.)
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Photographed by Geordy Pearson.
The Jumping Lunge

Start at the bottom of a wide lunge, with your feet hip-width apart (this is very important). Your back knee should be on the floor, with your back shin parallel to the floor; your front shin should be vertical (your front knee should not come past your ankle). Hold your torso vertical and your abs tight at all times.
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Photographed by Geordy Pearson.
Jump off both feet, quickly bringing your back knee forward as you send the other one back smoothly behind you.
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Photographed by Geordy Pearson.
Touch your front foot down and keep your front shin vertical as you bring your back knee down to touch the ground. Repeat for 10 reps.
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Photographed by Geordy Pearson.
The Handstand Pushup

Note: This is an advanced move — approach with caution. It's best to try this move with a partner the first few attempts. Kick into a handstand with your hands six inches away from the wall (the wider your hands, the easier the move will be).
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Photographed by Geordy Pearson.
Throughout the exercise, your heels should be the only part of your body that touch the wall (don’t lean your shoulders against the wall).
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Photographed by Geordy Pearson.
Lower yourself slowly and with control until your head touches the floor.
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Photographed by Geordy Pearson.
Push your body back up, with your head moving through your arms. Carefully step out of the handstand and repeat.
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Photographed by Geordy Pearson.
The Kettlebell Swing

Begin with your feet shoulder-width apart, folded at the hips, without bending your knees too much, and hold the kettlebell by the horns behind you between your legs (like hiking a football). Make sure you keep your back straight, rather than rounding it into an arch.
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Photographed by Geordy Pearson.
Stand up as hard as you can, squeezing your butt and thrusting your hips, letting the momentum of these muscles drive your arms up above your head. Make sure not to lean backward, and keep your arms straight.
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Photographed by Geordy Pearson.
Hold at the top, with your biceps next to your ears and the kettlebell pointing straight up. Repeat for 10 reps.

(Note: This move should be driven only by the hips and the muscles in your legs, NOT your arms! Let your lower body do the work, rather than swing from your shoulders, biceps, or wrists.)
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Photographed by Geordy Pearson.
The V-Up

Start off on your back with your arms straight out over your head, your legs extended and your feet together, squeezing your butt while holding both your shoulders and your feet two inches off the ground. This is called the “hollow position.”
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Photographed by Geordy Pearson.
Holding your arms straight up next to your ears, crunch your abs while raising your legs straight up toward your arms. Come into a “v” shape, making sure to balance on your butt, rather than your lower back. If you aren’t flexible enough to complete a full “v,” you can finish in a tuck, holding your arms around your knees in front of you as you balance on your butt.
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Photographed by Geordy Pearson.
Release slowly, keeping arms and legs straight, and repeat for 10 reps.
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Photographed by Geordy Pearson.
The Overhead Lunge

Begin with your feet shoulder-width apart, holding the kettlebell over your head by the corner of the horn, with the bell resting on the outside of your forearm.
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Photographed by Geordy Pearson.
Holding the bell and your torso vertical while your abs tight, step forward into a lunge, making sure to keep your front shin vertical as you lower your back knee to slowly “kiss” the ground.
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Photographed by Geordy Pearson.
Bring your front foot back to your original standing position. Repeat, performing an equal number of reps on each arm and each leg (for the sake of simplicity, we recommend 10 reps on each arm, switching legs on each lunge).
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Photographed by Geordy Pearson.
The Push Press

Begin with your feet slightly wider than hip-width apart with your left arm out for balance. Hold the bell in your right hand, by the corner of the horn, with the bell resting on the outside of your forearm and your thumb next to your sternum. Keep your right elbow nestled into your hip.
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Photographed by Geordy Pearson.
Dip with your knees, sending your hips straight down.
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Photographed by Geordy Pearson.
Stand up as strongly as you can, allowing your leg muscles to propel the kettlebell up above your head, with your bicep next to your ear. Repeat, performing an equal number of reps on each arm (we recommend 10).
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