Crossfit Norwest

For the Advanced CrossFit Program visit the RAW Strength and Conditioning Website.

So I've become a little obsessed with standards and full range of motion this week... Today, we'll look at ring dips: Proper range of motion in a ring dip means the shoulders have moved BELOW the elbows, and the height of the hips has changed dramatically. If your hips didn’t drop, you might be doing a crunch—and your “ring dips” won’t help you much when you’re doing muscle-ups.

For the Advanced CrossFit Program visit the RAW Strength and Conditioning Website.

For a front squat to hit full range of motion, in terms of depth you must go ass to grass. What does this mean?? Once the bottom position is reached, the bottom third of the hamstrings should completely cover the calves. If you're not hitting full range of motion, don't count it and think about why you can't achieve that depth... flexibility, strength - core or legs??

For the Advanced CrossFit Program visit the RAW Strength and Conditioning Website.

Hand release push-ups tend to be the set standard for CrossFit competitions, from a local Sydney games day to the Reebok CrossFit Games. While slower than a normal push-up, hand release push-ups have a number of benefits...