Notes:
The "Burpee"
Notes: Chest must touch the ground and feet must leave the ground at the top. Full push up not necessarily required.
The "Kipping Pullup" and other variations
http://www.youtube.com/watch?v=LO1JnxTd4as
http://www.youtube.com/watch?v=-cTAJnIGm6c&feature=player_embedded
http://www.youtube.com/watch?v=7spRknkD1hU&feature=related
http://www.youtube.com/watch?v=-cTAJnIGm6c&feature=player_embedded
http://www.youtube.com/watch?v=7spRknkD1hU&feature=related
Notes: Chin above bar is typical standard though some variations include 'Chest to Bar' meaning chest must physically touch the bar, and chin 'breaking vertical plain' where the chin must physically pass through the vertical plain of the bar.
The "Deadlift"
Rippetoe: http://www.youtube.com/watch?v=vue17RjRhwM
http://www.youtube.com/watch?v=pjBI9qxibTc&feature=related
http://www.youtube.com/watch?v=pjBI9qxibTc&feature=related
Notes:
The "Kettlebell Swing"
Notes: Can be done using a standard dumbell as well by gripping either the end of the weight or the shaft.
"Thrusters"
http://www.youtube.com/watch?v=nI4vQynX8-I
http://www.youtube.com/watch?v=-zEz_rxjIV8
Notes: Keep the elbows high and power through with the legs.
"Box Jumps"
http://www.youtube.com/watch?v=XI9FRdDs2zI
Notes: typically done on a 24" box. Hips must fully open at some point after landing on the box.
"Back Squat"
http://www.youtube.com/watch?v=2dpwZ0Vaih4
Notes: Make sure to focus on ASS BACK push that bad boy out behind you as far as you can.
"Knees to Elbows"
http://www.youtube.com/watch?v=kqOgtFcqWbE
Notes: its NOT knees to armpits!
"Overhead Squat"
http://www.youtube.com/watch?v=PCWLs1jTOVE
Notes: notice the width of the grip on the bar... keep the shoulders high and active throughout the entire lift, and elbows locked out!
"Thrusters"
http://www.youtube.com/watch?v=sWdo3dxgROI
http://www.youtube.com/watch?v=4OhqIGYqELk&NR=1&feature=fvwp
notes: they hurt.
"Air Squat"
http://www.youtube.com/user/CrossFitSaskatoon#p/c/36AF536C8669BDB4/0/IewlDXTfbjU
Notes:
