CrossFit Seminar Staff member Rob Lawson provides tips for performing CrossFit WOD 200920, Awful Annie. CrossFit Games athletes will complete this event on Saturday between 12:00 p.m. and 3 p.m. local time as the seventh event of the 2020 Reebok CrossFit Games.
WatchAwful Annie TipsESSENTIALS: COACHING
The CrossFit stimulus—constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy, functional, independent life and provides a hedge against chronic disease and incapacity. This stimulus is elegant in the mathematical sense of being marked by simplicity and efficacy. The proven elements of this broad, general, and inclusive fitness, in terms of both movement and nutrition, are what we term our CrossFit Essentials.
CrossFit Seminar Staff member Denise Thomas provides tips for performing CrossFit WOD 200919, Nasty Nancy. CrossFit Games athletes will complete this event on Saturday between 9:00 a.m. and 12 p.m. local time as the fifth event of the 2020 Reebok CrossFit Games.
WatchNasty Nancy Tips
CrossFit Seminar Staff member Austin Malleolo provides tips for performing CrossFit WOD 200918, Damn Diane. CrossFit Games athletes will complete this event on Friday between 3:00 p.m. and 6 p.m. local time as the third event of the 2020 Reebok CrossFit Games.
WatchDamn Diane TipsCrossFit Seminar Staff member Spencer Hendel provides tips for performing CrossFit WOD 200917, Friendly Fran. CrossFit Games athletes will complete this event on Friday between 9:00 a.m. and 12 p.m. local time.
WatchFriendly Fran TipsCrossFit Seminar Staff member Austin Malleolo provides tips for performing the second part of CrossFit WOD 200916, a 1,000 meter row. CrossFit Games athletes will complete this event in block two of the 2020 Reebok CrossFit Games, between 3:00 p.m. and 6 p.m. local time.
Watch1K Row TipsCrossFit Seminar Staff member Spencer Hendel provides tips for performing CrossFit WOD 200916, a 1-rep-max front squat. CrossFit Games athletes will complete this event in block one of the 2020 Reebok CrossFit Games, between 9:00 a.m. and 12 p.m. local time.
Watch1RM Front Squat TipsMichele Mootz (CF-L4) coaches a Level 1 participant through the wall squat and explains why the movement is a good coaching tool for athletes in need of squat therapy.
Watch Squat TherapyIn the duration of a warm-up, there are uncountable opportunities to weed out bad mechanics. Pulling with the arms, not finishing hip extension, failing to shrug, pulling too high, lifting the heels in the first pull, curling the ball, losing back extension, looking down, catching high then squatting, slow dropping under, slow elbows — all the faults are there.
Watch Hip Extension in the Med-Ball CleanA common fault in the air squat is the knee initiating before the hips descend back and down.
Watch Common Fault in the Air Squat: Knee InitiationThis “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability.
Watch Midline Stability in the Front SquatCurling is an example of poor mechanics in the medicine-ball clean.
WatchCommon Fault in the Med-Ball Clean: CurlingCrossFit Seminar Staff member Becky Harsh uses a PVC to help an athlete with his bar path in the stress.
WatchBar Path in the PressCrossFit Seminar Staff member Cameron Soden offers coaching tips for the thruster.
Watch Coaching the ThrusterIn the push press, the core-to-extremity principle is obvious as the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30 percent more weight than with the shoulder press.
Watch The Presses, Part 2: The Push PressThese lifts are enormous aids to developing the power zone (hip flexors, hip extensors, spinal erectors, and quadriceps). As the athlete progresses through the lifts, the importance of core to extremity muscle recruitment is learned and reinforced. This is foundational to the effective and efficient performance of athletic movement, and alone would justify the practice and training of these lifts.
WatchThe Presses, Part 1: The Strict PressJoe Westerlin observes a participants' bar path in the shoulder press. He identifies an inefficient movement pattern and works to fix it.
Watch Bar Path in the PressIn the drive phase of the sumo deadlift high pull, athletes should strive to stay rooted in the heels until hip extension occurs. Often, powerful hip extension will lead to continued extension of the ankles, leading athletes onto the toes.
WatchDriving Through the Heels in the SDHPCrossFit Seminar Staff member Nicole Gordon takes an athlete through the dip in the push press.
Watch Fixing the Dip in the Push PressIn the deadlift setup position, the athlete's shoulders should be slightly in front of the bar, shoulders higher than the hips, and weight rooted in the heels. CrossFit Flowmaster Matt Lodin (CF-L4) contrasts different body types in the deadlift setup position.
Watch Deadlift Setup With Varying Body TypesAt a CrossFit Level 1 Certificate Course at CrossFit HQ on Feb. 2, 2020, Joe Westerlin (CF-L4) spots an inefficient elbow position.
Watch Elbow Position in the Overhead Squat