MOVEMENT TIP: The L-Sit
CrossFit Seminar Staff members Julie Foucher and James Hobart demonstrate the L-sit, which is a challenging core and hip flexor exercise. It can be performed on bars or rings - first you will need to develop strength in a front support position, then you can bring your legs into the chest and eventually you should be able to take first...
MOVEMENT TIP: The V Up
CrossFit Seminar Staff member Julie Foucher demonstrates the V-up, a great abdominal strengthener, primarily targetting the rectus abdominis or the 'six pack' muscle. It's not an exercise for beginners, or anybody with back, neck or abdominal separation after pregnancy. Build up core strength and stability through crunches and other deep core exercises from your coach before trying this move! Points...
MOVEMENT TIP: The Hollow Rock
The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on this movement. To maximise the benefits to your core strength, ensure you build up to a great hollow position before you practise the rocking option. If you struggle to keep your lower back strongly pressed flat into the ground, then...
MOVEMENT TIP: The Abmat Situp
The ABMAT situp, demonstrated here by CrossFit Seminar Staff member Julie Foucher is a great little core exercise. As with most core exercises, where the back muscles typically have to compensate for lack of core activation, it is important to protect your spine and the mat provides a cushion in the neutral curve of your lumbar (lower) back. However, everybody...
MOVEMENT TIP: The Bench Press
A staple powerlifting movement, the Bench Press, demonstrated here by CrossFit Seminar Staff member James Hobart, is a great at developing chest strength. However CrossFit tends to favour overhead rather than bench pressing, most likely due to the carry over of overhead work into Olympic Lifting, but possibly also due to the potential for developing bad posture and tight shoulders...
MOVEMENT TIP: The Ring Dip
Following on from last week's dips on the bar, this week we look at the Ring Dip, demonstrated here by CrossFit Seminar Staff member James Hobart. The Ring Dip is more commonly used in CrossFit. The rings add instabiility to the movement, which builds up strength in the smaller stablising shoulder and chest muscles. However, that instability could also lead...
MOVEMENT TIP: The Bar Dip
Following on from our bodyweight pushing movement theme, CrossFit Seminar staff member, James Hobart, demonstrates the Bar Dip. The bar dip is a great way to strengthen shoulders, chest and triceps and is often considered superior to the pushup as it involves moving your entire body weight. It is also a great precursor to dips on the rings, which we...
MOVEMENT TIP: The Ring Push-Up
CrossFit Seminar Staff member James Hobart demonstrates the ring push-up. Like a normal puishup, the ring push up works to strengthen the chest, shoulder and tricep muscles, but the instability of the rings brings more of the smaller stabiliser muscles into play as well as develops more core strength. Ring push-ups are a great way to build your pushup strength...
MOVEMENT TIP: The Pushup
You've most likely done a Push-up at some point in your life before starting CrossFit, but you might not have done the full range of motion Pushup we use in CrossFit. At the top, your arms should be completely straight and at the bottom your chest should make contact with the ground. CrossFit Seminar Staff member James Hobart demonstrates this...
MOVEMENT TIP: The Box Jump
The Box Jump is a great movement for developing explosive power and jumping ability. It literally does what is says on the.. well... box. From a standing position on the ground, you just take a big leap onto a box, stand up straight and then step back down again. The great thing about Box Jumps is playing with the height...
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