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Hey guys we are working lunge walks right now. A big thing that I see happen a lot is that I see a lot of knees collapsing in. That is going to take your whole body out when ever you do a lunge walk. What I want to see is I want to see you when you come forward, I want that knee to stay right in front of your body stay very solid. Notice that my chest stays way up. I want this every single rep.

Now if you watch from the side you are going to notice my knee is stacked right over my ankle thats what I want. I don’t want this thats way too far forward. Thats going to tension your ankles thats going to tension you knees we don’t want that. I want your knee right over your ankle chest is up control.

You can have stuff on your back you can have med balls in your arms you can have kettle bells anything is a go as along as your chest stays up.

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We are working Ab mat sit-ups. This is a main stay of CrossFit. You are going to see me. I am going to be using one of these ab mats right here. I always sit my butt into the fatter end of the ab matt. You are not going to sit on it, you are going to sit in front of it.

You put that right into the back of your butt. I want you sitting with a butterfly type of setup. Thats going to take the ability to use your hips out of play and make you use your lower abs and that is a good thing.

When you go back down, it is ok to use your arms, to throw yourself back up because you are going to use your abs to pull your stomach all the way back up. I don’t want you to completely curl up. So if you see me from the side I don’t want you to just roll this way. I want you to use those arms. Fire all the way up. And make sure you finish forward with your chest. If i string a few together, you will see that I have a little bit of a rhythm. I’m trying to keep my hips down. You don’t want a big movement with your hips. I just want you to keep them down, work those reps just like that, and you will have a good sit-up.

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Hey guys we are talking about hollow rocks right now. This is a really popular gymnastics movement. The hollow out type of position is really important to keep your core and posterior chain strong. And to get a lot of help from your legs all the way through your upper body.

So a hollow rock looks like this. What you are going to do is lay down. Put your hands over your head. Then what I want you to do is there is a little open space under your back. I want you to come up with your feet and your arms so that space goes away so there is no space underneath.

What you are going to do from here is you are rocking back and fourth.You want your shoulders to stay in the air you want your feet to stay in the air. You have to control that, its not an easy movement, but once you start to control that your core is going to be a lot stronger. You can handle a lot more weight in a lot of types of lifts.

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Hey guys we are talking about burpee »”>reverse burpees now. This isn’t used all over the place, but I think its a good core exercise. It makes you a little bit looser in the legs and the hips, turns on your abs in a good way.

So what it is, is you are going to sit and lay all the way back to your back and then you are going to stand up from that seated position right away.

So it looks like this…

You are trying to do that without your hands. If you need to put a hand down you can, and it looks like this. And you can touch the ground and help push yourself up. Try to keep your feet close to your butt when you are getting up. If your feet are way out in front it is going to be a very different leverage position, and harder to do a reverse burpee.

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Hey guys we are working box jumps now. The standards for box jumps are changing right now to make it difficult to rep out quickly. Right now the standard is up to the box open up the hip, have control over on top of the box box then back down.

Before you could jump and go. Now you have to make sure that if you are ever in a competition you open your hips then come back down. So that you always have control on the box.

This is a no count, keeping your hips shut. You need to make sure that you are all the way standing up tall on the box.

What you want to do is try to make it a little more out of your calfs you don’t need a monstrous jump, just a little half squat. Fire the arms, fire the hips, fire the calfs and you will be up on top of that box in no time.

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