A Comprehensive List of Movements for Masters Athletes in CrossFit Competitions

training tips

A Comprehensive List of Movements for Masters Athletes in CrossFit Competitions

For masters athletes participating in CrossFit competitions, it's crucial to be prepared for a wide range of movements. In this blog post, we've compiled a comprehensive list of movements that have appeared in the CrossFit Open, Quarterfinals, AGOQ, and Semifinals.

Why Masters Athletes Should Train for a Wide Range of Movements

For masters athletes, CrossFit competitions are a test of not just strength, endurance, and overall fitness, but also of versatility. In this blog post, we'll discuss why it's crucial for masters athletes to be prepared for a wide range of movements and share some tips for effective training.

Importance of Versatility in Movements

Being proficient in a wide range of movements is not just about scoring well in competitions. It's about building a well-rounded fitness regimen that prepares you for the challenges of daily life. As we age, our physical capabilities naturally decline. However, a diverse training program can help slow down this process and improve your overall quality of life.

Types of Movements in CrossFit Competitions

CrossFit competitions often include a mix of Monostructural, Gymnastics, and Weightlifting movements. From calorie rows and double-unders to deadlifts and handstand push-ups, athletes are expected to be jacks-of-all-trades.

Tips for Training for a Variety of Movements

  • Focus on your weaknesses: If there are movements you're not strong at, make them a part of your regular training.
  • Use a variety of rep ranges and intensities: This helps in developing strength, power, and endurance across different types of movements.
  • Train with different equipment: Get used to different challenges by incorporating various equipment like kettlebells, dumbbells, barbells, and odd objects - like sandbags - into your routine.
  • Be patient and consistent: Skill and fitness development takes time. Consistency is key to becoming proficient in a wide range of movements.
  • Follow a well rounded program: Instead of trying to figure it all out on your own, subscribe to a well rounded program (like Bolder Athlete) to help you cover all of your training requirements. 

Below, find all of the movements seen in the CrossFit Open, AGOQ, Quarterfinals, and Semifinals for Masters Athletes. 

Monostructural Movements

  • Calorie Row
  • Shuttle Runs
  • Double-unders

Gymnastics Movements

  • Push-ups
  • Box Jumps
  • Bar-facing Burpees
  • Burpees
  • Burpee Box Jump-overs
  • Toes-to-bar
  • Chest-to-bar Pull-ups
  • Thrusters
  • Handstand Push-ups
  • Bar Muscle-ups
  • Single-leg Squats
  • Wall Walks
  • Handstand Walks
  • Strict Handstand Push-ups
  • Wall Facing Handstand Push Ups (QF)
  • Rope Climbs (QF)
  • GHD Sit-ups (QF)
  • Rope Climb (QF)
  • Legless Rope Climb (SF)
  • Freestanding Handstand Hold (SF)

Weightlifting (External Weight) Movements

  • Deadlifts
  • Wall Balls
  • Push Press
  • Overhead Squats
  • Power Cleans
  • Power Snatches
  • Snatches
  • Clean
  • Clean and Jerk
  • Dumbbell Snatches
  • Dumbbell Front Squats
  • Ground-to-Overheads
  • Dumbbell Thrusters
  • Dumbbell Overhead Walking Lunge
  • Dumbbell Box Step-ups
  • Shoulder-to-Overhead
  • Farmers Carries (QF)
  • Bench Presses (SF)
  • Kettlebell Box Step-ups (SF)
  • Kettlebell Goblet Squats (QF)
  • Front Squat (QF)
  • Dumbbell Shoulder-to-overheads (QF)
  • Back Squat (QF)
  • Kettlebell Box Step-Ups (SF)


Being prepared for a variety of movements is essential for any masters athlete participating in CrossFit competitions. This comprehensive list serves as a guide to help you focus your training on the movements that are most likely to appear in the CrossFit Open, Quarterfinals, AGOQ, and Semifinals.

Frequently Asked Questions

1. What are Monostructural Movements?

2. What are Gymnastics Movements?

3. What does QF and SF mean in the list?

4. How should I prepare for these movements?

🏋️‍♂️ What do you need in your home gym? Check out this blog post for the ultimate guide on CrossFit home gym essentials. Read more here and transform your workouts!