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 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 Tips
In 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 Clean
A 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 Initiation
In 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 Press
These 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 Press
In 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 SDHP
In 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 Types