Muscle Snatch
The muscle snatch develops timing of the hips into the arms as well as encourages a vertical bar path after the hips and an active and aggressive turnover and lockout. Cues: Everything is like a snatch from the set up through the second pull Keep the legs locked after...
Hang Snatch – Knee
The Hang Snatch from the knee is an accessory exercise for the Snatch in Olympic weightlifting. It assists in rate of force development as well as encourages a fast turnover and lockout in the receiving position. Points of Performance: Deadlift the barbell up as...
Hang Snatch – Below Knee
The Hang Snatch from below the knee is an accessory exercise for the Snatch in Olympic weightlifting. Points of Performance: Deadlift the barbell up as similarly to your clean pull as possible Hinge at the hips while simultaneously bending the knees to load the...
Snatch
The snatch is an Olympic weightlifting exercise that is also common in CrossFit and alluring those interested in general fitness. It combines strength, speed, power, and mobility into a dynamic and explosive split second of precise execution. There is much to say...
Power Clean on Plates
This is an effective drill to teach athletes to pick their feet up in order to generate greater acceleration on their third pull, as well as to increase the consistency and balance of the receiving position. Cues: Place weights, or other wide flat objects, against the...
Tall Clean
The tall clean is a technique drill for improving the pull under on the clean. It develops quickness and aggression in the third pull. Performed at an appropriate weight this is an extremely effective exercise learning to be "fast." Cues: Start in a balanced position...
Russian Dip – Transition
The russian dip is an exercise to strengthen internal rotation of the shoulders. It directly translates to the turnover in the muscle up, which is a common exercise in CrossFit training.Cues: Support on forearms to begin and push tall Rock back slightly then rock...
Push-up
How you do a push-up is a good measure of how you approach your training in general. A full range of motion push-up with quality is not an easy exercise for most and should be a staple in any training program, or warm-up for more advanced athletes.Cues: Start in a...
Tuck Front Lever – Knees Under Bar
Cues: Hold the body level with the knees lower than bar Squeeze the scaps into retraction and keep the arms straight Push back away from the bar to engage the lats Mistakes: Bending elbows Allowing scaps to relax Hanging straight down without pushing back
Zombie Slide on Bench
The zombie slide teaches a strong push through the shoulders to effectively develop the strength to support the body in a press to handstand. Using a bench to elevated the feet reduces the mobility requirement and makes it easier to get into the proper pike...
Ball Up + Negative
Cues: Tuck the knees into the chest and curl up until the feet contact the pull-up bar Squeeze the scaps into retraction and keep the arms straight You can use momentum to get into position Negative down as slowly as possible Mistakes: Bending elbows Allowing scaps to...
Seated Pike Compression + Finger Walk Down
Creating a tight pike while leaning back enables a greater degree of compression compared to a lift directly from the floor with the chest forward. By starting with tighter compression and lowering into our best position with control you can build a greater degree of...
Dumbbell Cuban Rotation
The dumbbell cuban rotation is a shoulder prehab exercise that strengthens the rotator cuff as well as develops coordination in the execution of shoulder rotation.
Goblet Squat – Double Brace
The goblet squat with double bracing helps to identify the effort and coordination of creating and maintaining a stable trunk and pelvis throughout the full range of motion of a squat. Often the bottom of the squat loses stability and poor performance, or minor, but...
Jump Rope
Jump rope is a dynamic warm up and can also be used in a conditioning setting. It requires and develops rhythm as well as high-eye coordination. Single Unders: Keep the body loose and relaxed and the spine neutral Arms should be symmetrical when viewed from the front...
Wall Sit – Weighted
The weighted wall sit is used to develop strength in the legs without requiring eccentric contractions. It is a good tool to build volume during periods of high training demand. Cues: Position yourself so your knees and hips are each bent to 90 degree angles Keep your...
D-Ball Bear Hug Squat
Squatting while maintaining a bear hug creates a unique demand on the body. The arms work to keep the ball in position. The core and hips work to stay upright. This is a demanding and potent exercise for developing useable strength for the real world. Cues: Secure the...
Thruster
The thruster is a strength and a conditioning exercise. At heavier loads it teaches the athlete to drive aggressively out of the bottom and to the top of the squat. It also teaches from transfer from the lower to upper body. At lower weights it is a brutal...