Skills

Below are links to instructional videos for ALL of our core exercises.
Learning and mastering these skills is VITAL!


Basic skills:

1. Kipping pull-ups
http://www.youtube.com/watch?v=tAZaHzd6qAY

2. Butterfly kips:
http://www.youtube.com/watch?v=kEUxEo5_7hY

3. Squats:
http://www.againfaster.com/the-micd-instructor/2008/4/19/fixing-the-squat.html

4. Push-ups:
http://media.crossfit.com/cf-video/CrossFit_PushupStandards.wmv

5. KTEs:
http://www.youtube.com/watch?v=t0gcGHREmrQ

6. Cleans:
http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv
http://media.crossfit.com/cf-video/CrossFit_odd-object.wmv

7. Double-unders:
http://media.crossfit.com/cf-video/CrossFit_BuddyLeeIntroJumpRope.wmv
http://www.againfaster.com/the-micd-instructor/2009/1/26/double-unders.html

8. Wallball:
http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv

9. The C2 Rower:
http://againfaster.squarespace.com/the-micd-instructor/2008/7/29/the-concept2-rower-part-1.html
http://againfaster.squarespace.com/the-micd-instructor/2008/7/29/the-concept2-rower-part-2.html

Kettlebell skills:

1. Swings:
http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv

2. Cleans:
http://www.youtube.com/watch?v=SeVQ8_HmvxI

3. Jerks:
http://www.youtube.com/watch?v=JdYeJEkXjLk

4. Snatches:
http://www.youtube.com/watch?v=6Ubc4uJdyB8

5. TGUs:
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU1.wmv
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU2.wmv
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU3.wmv
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU4.wmv

6. Hand transfers:
http://media.crossfit.com/cf-video/CrossFit_MartoneKBSwingBasic8.wmv


Barbell skills:

1. Deadlifts:
http://www.againfaster.com/the-micd-instructor/2008/5/28/the-deadlift.html

2. Front squats:
http://www.againfaster.com/the-micd-instructor/2009/1/17/the-front-squat.html

3. Back squats:
http://www.againfaster.com/the-micd-instructor/2009/5/22/the-back-squat.html

4. Power cleans:
http://www.youtube.com/watch?v=6TlbDQUWs0s

5. Jerks:
http://media.crossfit.com/cf-video/CrossFit_NSCMillerLearnPushJerk.wmv
http://media.crossfit.com/cf-video/CrossFit_SherwoodPushJerkBenefits.wmv

6. Snatches:
http://media.crossfit.com/cf-video/CrossFit_BurgSnatchInstruction.wmv

7. Push-presses:
http://media.crossfit.com/cf-video/CrossFit_LearnPushpress.wmv