Mechanics > Consistency > Intensity

First things first. For all movements, the teaching progression we use is mechanics, consistency, and lastly intensity. (1) Move well (mechanics), (2) Move well repeatedly (consistency), (3) Add speed, load, complexity, and challenge (intensity). Skipping this progression is a recipe for poor movement and injury. Respecting this progression creates excellent technique and longevity. There are two components of mechanics:

  1. Range of Motion (ROM): the first priority of mechanics for CrossFit movements is range of motion. Every movement in CrossFit has a specific ROM standard. This standard allows us to define a complete repetition.
  2. Efficiency: after establishing a ROM, the next step is efficiency. Range of motion standards can be met with more and less efficient technique. We want to work on moving as efficiently as possible because, long term, it will decrease your risk of injury and maximize your potential with each movement.

Gymnastics

Strict Pull-Ups

Range of Motion Standards
- Bottom: arms and shoulders fully extended.
- Top: chin over the bar.

Scaling Options
1. Ring Rows
*Or: see Pulling Progressions.

Weighted Pull-Ups

Range of Motion Standards
- Same as strict pull-up.

Scaling Options
1. No weight. 

Pull-Ups

Range of Motion Standards
- Arms and shoulder fully extended at the bottom with feet off the ground.
- At the top, chin clears horizontal plane of the bar.

Scaling Options
1. Decrease reps. 
2. Jumping Pull-Ups
3. Ring Rows

Chest-to-Bar Pull-Ups

Range of Motion Standards
- Arms and shoulders fully extended at the bottom with feet off the ground. 
- Body contacts the bar at top, anywhere below collarbone height.

Scaling Options
1. Decrease reps.
2. Kipping Pull-ups
3. Jumping Pull-ups
4. Ring Rows

 

Toes-to-Bar

Range of Motion Standards
- At the bottom, feet off the ground, arm straight and feet behind the vertical plane of bar.
- At top, both feet must contact the bar at the same time.

Scaling Options
1. Decrease height.
2. Knees to Chest
3. Ab-mat Sit-ups

Rope Climbs

Range of Motion Standards
- Start on the ground, touch the required height at the top and return to the ground with control. Hands must be on the rope when feet touch the ground.

Scaling Options
1. Seated Rope Pulls (2:1)
2. Half Rope Climbs (2:1)
3. Pull-Ups (5:1)
4. Ring Rows (5:1)

Muscle-Ups

Range of Motion Standards
- Begin with arms straight hanging below rings. Finish locked out above the rings. You must pass through a portion of the dip.

Scaling Options
1. Reduce Reps
2. Ring Pull-Ups
3. Burpee Chest-to-Bar Pull-ups
4. Burpee Pull-ups

Push-Ups

Range of Motion Standards
- Elbows locked body straight at top. Chest contacts ground at the bottom. Body must remain straight while pressing.

Scaling Options
1. Reduce reps.
2. Incline Pushups
3. Knee Pushups

 

Ring Dips

Range of Motion Standards
- At the top arms fully extended. At the bottom shoulder contacts the top of the ring. The feet must not contact the ground.

Scaling Options
1. Reduce reps.
2. Box dips.
3. Jump to support on rings (negative down).
4. Pushups

Strict Handstand Push-Ups

Range of Motion Standards
- Arms extended, hips off the wall, and feet in contact with the wall at top. At the bottom head makes contact with the ground. 

Scaling Options
1. Reduce Reps
2. Pike Pushups
3. Pushups
4. Dumbbell Strict Press

Handstand Push-Ups

Range of Motion Standards
- Arms extended, hips off the wall, and feet in contact with the wall at the top. At the bottom head contacts the ground.

Scaling Options
1. Reduce reps.
2. Dumbbell Push Press.
3. Pushups

Sit-Ups

Range of Motion Standards
- At the bottom, hips in contact with the ground, shoulder on the ground, and both hands touch. At the top, hands touch the feet and torso vertical.

Scaling Options
1. Reduce reps.
2. Incline Ab-mat Sit-ups.


weightlifting

For weightlifting movements the scaling options are all the same. If you cannot perform the Rx movement the scaling options are, in order:

  1. Reduce load.
  2. Change the implement (Dumbbell, Kettlebell, Barbell)
  3. Decrease range of motion.
  4. Substitute for new movement.

Thrusters

Deadlift

Bench Press

Back Squat

Range of Motion Standards
- Bar on the shoulders. Hips pass below parallel in the squat, at the top arms fully extended. You may not jerk the bar. 

Range of Motion Standards
- Bar plates in contact with the ground at the bottom. Knees and hips extended at the top with the shoulder behind the bar.

Range of Motion Standards
- Bar contacts body at the bottom. Arms straight at the top.

Range of Motion Standards
- Hips and knees fully extended at the top. Hip crease below the top of the knee at the bottom. 

 

Power Snatch

Snatch

Clean & Jerk

Power Clean

Range of Motion Standards
- Bar plates in contact with the ground at the bottom. Elbows fully locked out at the top of the snatch and shoulders activated. Hip crease does not have to be below the top of the knee at the bottom. Hips and knees fully extended when you stand the weight up.

Range of Motion Standards
- Bar plates in contact with the ground at the bottom. Elbows fully locked out at the top of the snatch and shoulders activated. Hip crease below the top of the knee at the bottom. Hips and knees fully extended when you stand the weight up.

Range of Motion Standards
- Bar plates in contact with the ground at the bottom. The catch of the clean can be power (hip crease does not have to be below the top of the knee) or full (hip crease below the top of the knee). Hips and knees fully extended at the top. At the top of jerk, elbows fully locked.

 

Range of Motion Standards
- Bar plates in contact with the ground at the bottom. Hip crease cannot be below the top of the knee. Hips and knees fully extended when you stand the weight up.

 

Jerk

Push Press

Squat Clean

Hang Power Clean

Range of Motion Standards
- Bar on the shoulders, in front rack position. Elbows fully locked out and arms extended in the catch. Hips and knees extended at the top - hold position for at least a second.

Range of Motion Standards
- Bar on the shoulders, in front rack position. Elbows fully locked out and arms extended at the top. Hips and knees should be extended at the top; no re-bending of the knees.

 

Range of Motion Standards
- Bar plates in contact with the ground at the bottom. Hip crease below the top of the knee at the bottom. Hips and knees fully extended at the top.

Range of Motion Standards
- Bar begins above the knee. Hip crease does not go below the top of the knee. Hips and knees fully extended at the top.

 

Overhead Squats

Sumo Deadlift High Pull

Front Squat

Clusters

Range of Motion Standards
- Bar beings with the bar overhead - elbows locked out and arms extended. Hip creases passes below the top of the knee. Hips and knees fully extended at the top.

Range of Motion Standards
- Bar plates in contact with the ground at the bottom. Hips fully extended and elbows are above the collarbone at the top.

Range of Motion Standards
- Bar on shoulders. Hip crease below the top of the knee at the bottom. Hips and knees fully extended at the top.

Range of Motion Standards
- Bar plates in contact with the ground at the bottom. Hip crease below the top of the knee at the bottom. Elbows locked out and arms extended at the top. Hips and knees fully extended.

 

Kettlebell Swings

Wallballs

Dumbbell Snatch

Dumbbell Walking Lunges

Range of Motion Standards
- Kettlebell passes between legs at the bottom. At the top: hips and knees extended, arms straight overhead, and bottom of the kettlebell towards the ceiling.

Range of Motion Standards
- Full squat to start the movement, hip crease below parallel. At the top, ball must hit the target at the prescribed height. You may not bounce the ball off the ground and catch in a squat for the next rep.
 

Range of Motion Standards
- Both heads of the dumbbell in contact with the ground at the bottom. At the top arm straight and dumbbell overhead with hips and knees fully extended.
- The non-working arm may not contact any part of the body to assist with the movement.

Range of Motion Standards
- Knee touches the ground at the bottom. While standing leg straight, hips extended, and torso vertical. You may step through or swing the leg through to the next rep.

Med Ball Cleans

Range of Motion Standards
- Ball starts between feet with hands on ball.
- Hips extend, shoulders shrug then arms bend as you drop into the bottom of squat.
- Movement complete when knees and hips fully extended and ball in front rack.

 
 
 

Metabolic

Rowing

Running

Shuttle Runs

Biking

Range of Motion Standards
- No ROM standard.

Range of Motion Standards
- No required ROM.

Range of Motion Standards
- One body part must contact the ground on the other side of the line (hand or foot).

Range of Motion Standards
- No requried ROM.

 

Double Unders

Burpees

Burpees Over The Bar

Box Jumps

Range of Motion Standard
- Rope must pass under the feet twice for every jump.

Scaling Options
1. Decrease reps.
2. Single Unders (2:1)

Range of Motion Standard
- Chest and thighs contact the ground at the bottom. At the top, hips and knees extended, hands touch behind the head, torso vertical, and jump at the same time.

Range of Motion Standards
- Chest and thighs touch the ground at the bottom. Two foot jump over the bar, athletes do not have to jump to full extension (you may stay low).

Range of Motion Standards
- Two foot jump. At the top, hips and knees extended while standing on the box.

Scaling Options
1. Decrease reps.
2. Decrease box height.
3. Step-ups.

 

Box Jump Overs

Burpee Box Jump Overs

 
 

Range of Motion Standards
- Two foot jump, two foot landing on the box, box feet much reach the other side of the box. There is no required to stand tall on the box.

Range of Motion Standards
- Chest and thighs to the ground at the bottom. Two foot jump onto the box, and two foot landing. Both feet much reach the other side. Athletes may jump with two feet over the box.