Hex Bar Deadlift 1-1-1-1-1-1-1
Crossfit’s nine core movements are taught in the following triplet
form, air squat, front squat, overhead squat; press, push press, push jerk; and
deadlift, sumo deadlift high pull, and clean the simplest form to the most complex
form respectively. Crossfit uses each
movement as a stand-alone movement but can also be incorporated into a more
complex movement such as the clean and jerk, thruster and the snatch. Remembering
to use the following guidelines will help you master the techniques needed to
perfect the nine core movements of Crossfit.
SET 1
Air Squat
Feet are shoulder width apart
Keep head up and look straight ahead
Keep weight on your heels
Lift your arms out and up as you squat down
Keep you butt back and down
Keep chest high and midsection tight
Stop when your hips are below your knees
Front Squat
Bar rests on chest and shoulders using a loose grip
Elbows are below and in front of bar
Follow same mechanics of the above noted Air Squat
Overhead Squat
Grip bar placing your hands as wide apart as needed
Keep bar overhead with active shoulders in a lock out
position
Follow the same mechanics of the above noted Air Squat
SET 2
Shoulder Press
Bar sits on the shoulders
Grip is slightly wider than shoulder width
Elbows are below and in front of bar
Press bar overhead until arms are fully extended without any
leg drive
Push Press
Follow the same mechanics as the above noted Shoulder Press
Dip (1/4 of a squat depth) by bending hip and knees
Drive using hips and legs
Press the bar overhead until arms are fully extended
Push Jerk
Start off with the same mechanics as the above noted Push Press
This time when pressing overhead make a second dip
When dipping catch the bar in a partial squat position with
arms fully extended overhead
Finish by standing with bar directly overhead
SET 3
Deadlift
Start with a natural stance
Shoulders slightly forward
Keep chest up and midsection tight
Look straight ahead
Arms locked
Pull bar up along front of legs
Push with the heels
Bring hips forward and lock out arms
Lower bar back down to the ground
Sumo Deadlift High Pull
Start with a wide stance
Take a narrow grip on bar
Look straight ahead and keep back arched
Pull bar up with hips and legs
Shrug powerfully
Bring the bar up under the chin
Keep elbows up high
Lower back down to the ground
Medicine Ball Clean
Start in a Deadlift position over the ball
Keep arms straight, back and chest up
Squeeze the ball off the ground without bending the arms
As the ball passes the knees, shrug the ball keeping the
shoulders active
Keep ball close to the body
Quickly pull yourself under the ball into a full squat
Do not rotate the ball
Finish by rising into a standing position
By mastering the nine core movements you will find the more
complex moves such as clean and jerk, thrusters and snatch easier to
maneuver.
Train Hard and Enjoy!
Kris Kubis
Crossfit Coach