Bar Taps
This is the foundation for many of our CrossFit gymnastic movements: pullups, toes to bar, knees to elbows, and bar muscle-ups. Click HERE for a demo with explanation.
Bar Muscle up
Click HERE for a demo with explanation and jumping variations. Scaling Options: Muscle-up on Rings Burpee Pullup Jumping Bar Muscle-up Chest to Bar Pullup Combination of Dip/Pullup OR
Assisted Bottom of the Squat
Good hip warmup and mobility drill for your Olympic Lifting Squat. Click HERE for a demo with explanation.
Box Jump
The infamous Box Jump. Click HERE for a demo with explanation. Safety Tip: Always prep your calves for high volume box jumps! Mobility: Foam Roll Calves Calf
3 Position Snatch
A great drill designed to reinforce hitting proper positions, increasing speed under the bar and strengthening your grip! Ideally this will be performed from the ground first, then the knee,
High Bar Back Squat
This is an integral strengthening tool for our Olympic Lifts and overall athleticism. Safety Tip: Prioritize a strong/quality back position before depth and load. Mobilize and improve your position
Low Bar Back Squat
A very different squat than the High Bar Back Squat. This variation allows us to recruit more of our posterior chain (hamstrings and glutes) to lift more weight! Click HERE
Back Extension
Great for developing body awareness and that all important relationship with your back! Click HERE for a demo with explanation.
Hip Extension
Great for developing body awareness and that all important relationship with your back! Click HERE for a demo with explanation of the Hip vs Back Extension.
