Movements + Progressions
Below are some of the most commons skills we perform at K3CF, with help on their progressions.
Feel free to use these resources for study, practice, and development of your own athletic journey!

 

Gymnastics:

Air Squat Progressions
Push-up Progressions
Pull-up and Basic Bar Skills
Hollow Body Positioning
Toes-to-Bar
Handstands
Dip Progressions
Basic Ring Skills
Muscle-ups
Rope Climbing

 

Olympic Lifting:

Burgener Warm-up
Skill Transfer Exercises
Front Squat
Overhead Squat
Snatch
Clean
Jerk

METCON:

Concept2 Rower
Airdyne

Kettlebells:

Rack Position

 

Mobility:

Intro to MobilityWOD, Episodes 1,2,3, 4 (Hips)

Intro to MobilityWOD, Episode 5, 6 (Shoulders)

How to prevent a knee injury (valgus knee, navicular drop). aka, “Get your knees out Bro!”

Spinal Stability and Bracing for weightlifting

The “Set-up” for Deadlift, clean, and snatch

 

 

 

 

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