Movements

These are really tough on your shoulders and tricepts. They’re about twice as grueling as handstand pushups.

Rippetoe on the Press

Bar, Scapula, Middle of the foot

Jeff Martone on the Kettlebell Snatch:

Refining the Snatch, Jeff Martone:

Really awesome progression video, really focused toward trainers, but very valuable for DIYers.

To perform a good morning begin by placing the bar on your back in about the same position as you would a squat. The first thing to move during a good morning should be your hips. With a very slight bend in your knees, push your hips back and begin the descent. You should maintain a good arch in your lower back and keep your head up. Continue until your low back is about parallel to the floor and raise back up. You can use a wide, medium or close stance when doing a good morning.

Kettlebell Swing

Further Reading:

Crossfit Journal article on the “American Kettlebell Swing”

The Perfect Posterior: Kettlebell Swings and Cheap Alternatives

The movement begins as a front squat and follows through to a push press/shove that sends the ball up and
forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed”
back into the squat. In its entirety the wall-ball is quite simply a throw.

Crossfit guidelines use a 20-pound Dynamax Medicine Ball and a flat vertical target (originally the wall and hence the name) located about 8-10 feet above the ground.

Read more about the wall ball from the Crossfit Journal.

Wall Ball Demo:

“2-for-1” Wall Balls:

How to do Lunges

Weighted Lunges:

Walking Lunges

Kipping pullups:

Tutorial Videos:

Tabata Demonstration videos:
This guy’s not much for full-extension, but he explains tabata pretty well:

These two are pretty funny to watch…and they do 4 rounds to demonstrate.

If you have an iPhone, this timer works well:
http://itunes.apple.com/us/app/tabata-timer/id391275156?mt=8

Also referred to as SDHP

The lift starts much like the deadlift, but with a wider stance and narrow grip. The weight is accelerated using your legs and hips to drive it to a top position directly under your chin. This movement is fast and moves the weight a long distance, therefore making the power output very high.

Requirements for the Sumo Deadlift High Pull: The bar starts resting on the ground and ends under your chin with elbows high.

Squat Form Instructions

Note here that he mentions “heels shoulder width apart”. It’s wider than you think

Squat Demos

Mark Rippetoe, who is a great weight lifting coach, talks about proper squat form, and transitions it to how it applies under load with the bar on your back. His instructions are pretty simple, and he points out where the movement happens.

Goblet Squats

Crossfit Situp Form