Start out with your feet and hands on the floor. From there move your right arm forward and your left leg forward simultaneously, bringing your left knee to the outside of your left elbow. Try to keep the right leg fairly straight and keep your hips close to the ground.
Now move your left arm forward and your right leg forward simultaneously, bringing your right knee to the outside of your right elbow. Try to keep the left leg fairly straight and keep your hips close to the ground. Continue this for the designated distance.
AMRAP stands for ‘as many rounds as possible’ in the allotted time period.
Take a wide stance (sumo stance) and make your hands into a fist. Bring your fists down to the ground in between your feet. Lower the hips and raise your chest (just like a deadlift) and look like an ‘angry gorilla.’ Swing your arms forward and place them far in front of you. While keeping a nice back position, place all your weight on your hands and swing your body forward. Assume the angry gorilla stance and reset the back. Continue moving forward for the designated distance.
Here is a link to the CrossFit Journal on the Deadlift, which highlights the Angry Gorilla stance:
From a standing position, crouch down until hands are on the floor directly in front of you. Jump feet back to achieve a plank position. Do one good push up. Jump feet back up toward hands. Rise to a standing position, then broad jump by
slightly sending the hips back and jumping horizontally as far forward as possible, landing in a partial squat. The feet should be in a regular athletic stance and each attempt is meant to be a max effort.
Slightly send the hips back and jump horizontally as far forward as possible, landing in a partial squat. The feet should be in a regular athletic stance and each attempt is meant to be a max effort.
From a standing position, crouch down until hands are on the floor directly in front of you. Jump feet back to achieve a plank position. Do one good push up. Jump feet back up toward hands. In a vertical motion, jump straight up in the air and clap hands overhead. Also see the video (WMV Format) by clicking on the image…
Lay on your back and lift your body up with your arms and legs. From this position walk backwards, using both your arms and legs to navigate.
Watch this video about CFK Inverted Hangs and Fall Throughs.
Place palms on the floor 1 or 2 inches apart, squat down and put your feet in the same square foot that your hands are in. Explosively push out into a top of the push up position but with hands and feet at angles so that the body looks like an “X” if viewed from above. Return to start position with same explosive jump.
Place palms on floor and create a tripod by starting a headstand with head above and center to hand position, now raise one knee at a time and place onto elbows, rock back keeping contact at all points to temporarily touch toes to floor and raise head. Maintain balance as long as possible.
INCH WORM WALK
Place hands on the ground. Walk feet up to hands, keeping the legs straight and hips high. Walk hands forward until you assume the plank position. Now walk your feet towards your hands. Continue this for the designated distance.
KNEES TO CHEST or KNEE UP
Hang from a bar and, with a tight stomach, lift the knees to their chest. There should be minimal swing involved.
KNEES TO ELBOWS
Hang from a bar and, with a tight stomach, lift the legs just high enough so that the knees touch the elbows. The legs will be bent during this exercise and the hips should rotate for the athlete to get their knees to their elbows, not to their triceps. The knees must be allowed to separate.
LEVER HOLDS / PROGRESSIONS
See video link (Coming soon)
If you have a piece of stable plywood, set that up. If not, draw with chalk, a line that is 2″ wide and 4′ long. Have the athlete stand a slight distance away from the plywood or drawing and jump, with both feet, onto the plywood or chalk, ending in the bottom of the squat or low squat stance. (See also CrossFit Kids Magazine Issue #27 Feb 2008, The Precision Jump by Jesse Woody)
PULL OVERS, ROLL OVERS AND KICK OVERS
PULLOVER video: WMV format | MOV format
ROLLOVER video: WMV format | MOV format
KICKOVER video: WMV format | MOV format
ROVING PLANK/PLANK WALK
Plank position with hands flat on floor, arms extended on toes, entire body is straightened into a plank, no bend at any joint with no dip in back or stomach
move one hand at a time laterally, match lateral movement with feet. See video link Plank Games CFK Plank Games
SEAL WALK or DRAG
Start with your stomach on the floor and lift your chest up high using your arms. With you legs held ‘limp,’ drag yourself across the floor only using your straightened arms. Hands face backwards fingers towards torso.
SKIN THE CATS
To watch the video (WMV Format), simply click on the image.
A T – hold starts off in a plank position. From the plank position, let your feet roll to the side, lift one arm off the ground and rotate your body so that you open your chest to the side wall. Raise the arm towards the ceiling. Hold for a few seconds, rotate back down and then switch arms.
TOES TO BAR
Toes to bar is an exercise that requires an athlete to hang from a bar and lift their legs up so that their toes come to contact with the bar. There should be minimal swing involved. Optimally, legs should remain straight with no bend at the knee.
From a standing position, jump up in the air while pulling knees up toward chest. Upper portion of leg (quads and hamstrings) should rise to at least parallel to the floor, then lower back down to standing position. Jumps should occur in rapid succession while maintaining the upward motion of the knees.
This requires two people. One person is the ‘wheelbarrow’ and the other person pushes the wheelbarrow. Have the ‘wheelbarrow’ lay on their stomach while the other person grabs their feet and raises their feet into the air. The ‘wheelbarrow’ moves by walking on their arms and keeping a tight stomach.