Box Jump

Jerk

The Push Jerk is close to the Push Press in that we’ve got the same set-up, dip and drive through the feet, touch the full hip stretch, and then use the hip created energy to press the barbell overhead. But as soon as the barbell begins swinging, we add a tricky little extra movement – let the knees and hips bend and the body drop as quickly as possible. This means that we don’t have to press the barbell as high as if we were standing erect, which in turn means we can carry the heavy weights.  Stand on the hip-width legs apart Place your hands on the sides of both shoulders Elbows in front of the counter. Keep the bar full of grip Torso dips straight down Hips and legs stretch easily, then press beneath. Receive the bar with a partial overhead Heels remain down until the hips and legs […]

The Push Jerk is close to the Push Press in that we've got the same set-up, dip and drive through the feet, touch the full hip stretch, and then use the hip created energy to press the barbell overhead. But as soon as the barbell begins swinging, we add a tricky little extra movement – let the knees and hips bend and the body drop as quickly as possible. This means that we don't have to press the barbell as high as if we were standing erect, which in turn means we can carry the heavy weights. 

• Stand on the hip-width legs apart
• Place your hands on the sides of both shoulders
• Elbows in front of the counter.
• Keep the bar full of grip
• Torso dips straight down
• Hips and legs stretch easily, then press beneath.
• Receive the bar with a partial overhead
• Heels remain down until the hips and legs are stretched.
• Bar is passing over the center of both feet.
• Complete with full hip, knee and arm extension

https://www.youtube.com/embed/V-hKuAfWNUw

Split Jerk

The Split Jerk is somewhat close to the Push Jerk , only that we raise the depth we can drop (and hence the weight we can lift) but split the legs into a lung position.

To protect your knees and hips, make sure your legs are in the right place – particularly your back leg should be slightly turned inward.

• Stand on the hip-width legs apart
• Place your hands on the sides of both shoulders
• Elbows in front of the counter.
• Keep the bar full of grip
• Torso dips straight down
• Hips and legs stretch easily, then press beneath.
• Receive the bar in the lung location
• Heels remain down until the hips and legs are stretched.
• Bring your feet together, one foot at a time.
• Total as both legs are with full thigh, knee and arm extension.

https://www.youtube.com/embed/PsiO8lZTU2I

Lunge

The lung is a pretty simple movement that you’ve certainly carried out countless times before, but there are a few significant subtleties that you can consider in order to shield yourself from knee injuries further down the track. Keeping your knee level with your toes is important—any sideways monitoring, and you’re causing needless wear and […]

The lung is a pretty simple movement that you've certainly carried out countless times before, but there are a few significant subtleties that you can consider in order to shield yourself from knee injuries further down the track.

Keeping your knee level with your toes is important—any sideways monitoring, and you're causing needless wear and tear on your knee cartilage and ligaments around your knee joint.

And this is compounded if you let the weight of your front foot travel forward into the ball of your foot – make sure you keep the weight on your heel. In reality, this is really difficult to do while you're going forward. It could be better to focus first on the spot and move back on the knee, making it possible to keep the front leg on the heel.

Finally, don't try to connect your knee to the floor – make sure all the alignments are correct, reaching the right depth will come later.

• One Leg Move Forward
• Hold the foot of the front leg down
• Hold a straight back
• Lower body before the back of the leg hits the ground
• Forward leg shine stays largely vertical
• Along with full hip and knee extension
• Next move starts the opposite leg

https://www.youtube.com/embed/L8fvypPrzzs

Front Rack Lunge

Not everyone has the versatility to keep their elbows in a decent front rack spot, so don't be afraid to ask your coach for the right adjustments if you feel awkward or if your wrists are twisted too far back to compensate. Other alternatives include putting a kettlebell in the goblet position, two kettlebells in the front rack position, or holding a plate in the chest.

• Hands on the sides of the shoulders
• Keep the bar with a relaxed grip
• Elbows high, shoulder to shoulder.
• One Leg Move Forward
• Hold the foot of the front leg down
• Hold a straight back
• Lower body before the back of the leg hits the ground
• Forward leg shine stays largely vertical
• Along with full hip and knee extension
• Next move starts the opposite leg

https://www.youtube.com/embed/f3WLs_HutLw

Back Rack Lunge

Remember to make sure that the barbel lies over the top of the upper back muscles, not the vertebrae. Ensure that your feet are parallel with your toes and that your weight is on the sole of your forefoot. If you're struggling to stay aligned, or the barbell on your back feels like you're moving your chest forward and down, then just stick to some of the kettlebell and plate options that we've discussed with the Front Rack Lunge before you build up your power.

• Bring barbell to a back rack position
• One leg steps forward
• Keep heel of forward leg down
• Raise heel of back leg
• Lower torso until back knee touches the ground
• Forward leg shin remains relatively vertical
• Complete at full hip and knee extension
• Opposite leg begins next step

https://www.youtube.com/embed/ZPoMxOrIeO4

Clean

If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean. These components shall include:– The Squat Front– Using the hip extension to ‘throw’ […]

If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean. These components shall include:
– The Squat Front
– Using the hip extension to 'throw' the bar instead of the arms to 'pull' the bar, but it can be very complicated when we learn about the pulls.
– Shrug and fight the temptation to use your weapons
When the components are solid, putting them together is pretty easy and just a matter of timing.

• Stand on the hip-width legs apart
• Hands about the distance of one thumb from the hips
• Keep hold of the bar before rack place
• Slightly in front of the bar at the set-up
• The lumbar curve is preserved
• Hip and shoulders are rising at the same time.
• Hip Extends Easily
• Heels down until the hips and legs stretch.
• The shoulders shrug, followed by a tug under the arms.
• Bar is obtained in the bottom of the front squat.
• Complete with full hip and knee extension, with bar in front rack position.

https://www.youtube.com/embed/EKRiW9Yt3Ps

Power Clean

In weightlifting, this exercise is used to improve strength in the Clean pulls, but in Crossit, it has become a fully fledged activity of its own and also appears in workouts. Theoretically, you should be able to Clean more weight than you can Clean Power, but in CrossFit it is common for athletes to be able to Clean Power more because it is less technical in nature.

• Stand on the hip-width legs apart
• Hands about the distance of one thumb from the hips
• Keep your grip on the bar
• Slightly in front of the bar at the set-up
• The lumbar curve is preserved
• The hips and shoulders rise at the same time, and then the hips expand rapidly.
• Heels down until the hips and legs stretch.
• The shoulders shrug, followed by a tug under the arms.
• Bar shall be obtained in a partial squat
• Complete with full hip and knee extension, with bar in front rack position.

https://www.youtube.com/embed/GVt4uQ0sDJE

Back Squat

To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all […]

To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it's important to make sure you're not bothered by the barbell on your back and have all the success points in mind for your perfect squat. If you find this challenging, it's always easier to decrease your weight, or go back to the less complicated Air or Goblet Squat, so you can reflect on those performance points that appear to be missed as you incorporate the distraction of new elements in the Front or Back Squat.

• Stand on the foot with the breadth of the shoulder apart
• Hands on the sides of the shoulders
• Keep the bar with a relaxed grip
• Elbows high, shoulder to shoulder.
• Hips step back a bit, then go down.
• Hips are wider than the elbows
• The lumbar curve is preserved
• Heels remain in touch with the floor all the time.
• Bend your legs in line with your toes
• Complete at full hip and knee extension

https://www.youtube.com/embed/ultWZbUMPL8