The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.

In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.

The box jump is a plyometric movement that builds explosive power, coordination, and lower body strength. It’s a key component in many high-intensity box jump workouts, often used to develop speed, agility, and stamina.

In this workout, box jumps challenge your legs, core, and cardiovascular system, while also training quick reaction and balance. Whether performed at a moderate pace or in sprint intervals, the box jump is a powerful tool for improving athletic performance.

The overhead squat is a high-skill movement that develops full-body strength, mobility, balance, and core control. A key lift in many overhead squat workouts, it involves holding a barbell locked overhead while performing a deep squat — challenging both stability and flexibility.

In this workout, overhead squats train shoulder stability, midline engagement, and leg strength, making them a valuable tool for improving movement quality and preparing for Olympic lifts like the snatch.