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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 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 Tips

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 Tips

CrossFit 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 Tips

CrossFit 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 Tips

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

Michele 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 Therapy

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

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