When we think about CrossFit, the first things that likely come to mind are burpees, kettlebell swings, and high-intensity workouts with specific terminology. However, you might be surprised to learn that many of the movements involved in CrossFit are things you already do in your daily life. Whether it’s lifting groceries, bending down to tie your shoes, or carrying heavy loads, you’re probably engaging in activities that closely resemble CrossFit movements. Let’s dive into some of the everyday activities that double as CrossFit exercises:
1. Squats (Picking Things Up Off the Floor)
How many times have you bent down to pick up something off the floor? Whether it’s a dropped pen or a heavy box, that basic movement is a squat. In CrossFit, squats are foundational exercises that help build strength in your legs, glutes, and core. When you squat properly, you engage your hips, knees, and ankles in a coordinated movement, which is exactly what you’re doing in your everyday life when you’re picking up something from the ground.
Why it’s CrossFit:
- Builds lower body strength
- Improves mobility in your hips and knees
- Helps maintain functional movement patterns
2. Deadlifts (Lifting Heavy Objects)
Remember that time you lifted a heavy bag of dog food, moved a couch, or carried a stack of firewood? Congratulations – you were doing deadlifts! In CrossFit, deadlifts involve lifting a loaded barbell from the ground to your hips. The proper form includes keeping your back straight, hinging at the hips, and using your legs and core for power. This movement mimics how we naturally pick up heavy objects.
Why it’s CrossFit:
- Strengthens the posterior chain (hamstrings, glutes, back)
- Improves posture and functional strength
- Reduces injury risk from lifting in everyday life
3. Push-ups (Pushing Yourself Off the Ground)
Who doesn’t do push-ups in some form, whether you’re pushing yourself off the floor after a fall, trying to get up from a low chair, or even pushing a shopping cart uphill? Push-ups are an integral part of CrossFit and are great for building upper body strength, particularly in the chest, shoulders, and triceps. If you’ve ever had to push yourself up after lying on the ground or pushing against an obstacle, you’ve essentially done a push-up.
Why it’s CrossFit:
- Builds upper body strength
- Engages the core and stabilizes the body
- Can be modified for different fitness levels
4. Box Jumps (Jumping onto Things)
Have you ever found yourself hopping up onto a curb, a step, or even a ledge to get across an obstacle or avoid something on the ground? That’s essentially what box jumps in CrossFit look like, though they’re typically done on a sturdy box or platform. Box jumps work your quads, hamstrings, glutes, and calves. Plus, they improve explosive power and coordination.
Why it’s CrossFit:
- Boosts lower body explosiveness
- Enhances coordination and agility
- Builds cardiovascular endurance
5. Walking or Running (Running Errands or Walking the Dog)
This might seem too basic, but walking and running are critical parts of many CrossFit workouts. Whether you’re strolling through the park or running errands, your everyday steps are preparing you for the running portions of CrossFit WODs (workout of the day). In CrossFit, running is used to build endurance and cardiovascular fitness, and it’s something we do naturally all the time!
Why it’s CrossFit:
- Improves cardiovascular health
- Builds stamina
- Strengthens lower body muscles
6. Overhead Presses (Reaching for Things on High Shelves)
When you reach for something on the top shelf or lift your suitcase into an overhead compartment, you’re essentially performing an overhead press. In CrossFit, this movement is performed by pressing a barbell or dumbbell overhead, targeting your shoulders, triceps, and core. The same muscles you use when lifting things above your head are activated during the press.
Why it’s CrossFit:
- Strengthens shoulders, triceps, and core
- Enhances upper body stability
- Improves coordination and mobility
7. Carrying Heavy Objects (Grocery Bags, Luggage)
Ever carried a heavy load of grocery bags, or lugged your suitcase through an airport? That’s another CrossFit movement in action. Farmers’ carries or suitcase carries are popular exercises in CrossFit, where you walk while holding heavy weights in your hands. This strengthens your grip, forearms, shoulders, and core – and it’s something you’re likely doing anytime you transport groceries or other heavy items.
Why it’s CrossFit:
- Strengthens grip, forearms, and shoulders
- Builds core stability
- Improves overall functional strength
8. Lunges (Climbing Stairs or Stepping Over Obstacles)
When you’re climbing stairs, stepping over something, or walking up a hill, you’re mimicking lunges. This movement works your quads, hamstrings, glutes, and core while improving your balance and coordination. Lunges are a staple in CrossFit for building lower body strength and endurance.
Why it’s CrossFit:
- Improves balance and coordination
- Builds strength in the legs and glutes
- Enhances mobility
9. Kettlebell Swings (Shoveling Snow or Sweeping)
If you’ve ever swung a shovel to clear snow or swung a broom while cleaning, you’re mimicking the kettlebell swing, which is one of the classic CrossFit exercises. In this movement, you swing a kettlebell between your legs and then explosively thrust your hips forward to swing it to shoulder height or higher.
Why it’s CrossFit:
- Strengthens the posterior chain (hamstrings, glutes, back)
- Improves hip drive and explosive power
- Great for conditioning and endurance
10. Jump Rope (Skipping or Playing Games)
Whether you were a kid skipping rope or just hop over puddles on a rainy day, jumping rope is a CrossFit staple. CrossFit incorporates jump ropes into its training for improving agility, coordination, and cardiovascular fitness.
Why it’s CrossFit:
- Builds cardiovascular endurance
- Improves coordination and footwork
- Boosts stamina and agility
Conclusion:
You don’t need to step into a CrossFit gym to be practicing these movements. In fact, you’re probably doing many of them already without even realizing it. Whether it’s picking something up, carrying heavy objects, or jumping, CrossFit is all about improving functional fitness, which is just a fancy way of saying it prepares you for everyday life. So, next time you reach for something overhead or squat to tie your shoes, remember—you’re already engaging in CrossFit-style exercises!
