Crossfit Skills Chart
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4CrossFit Skills Chart
Name: ______________________________
3 Energy Pathways:
Active Hip:
Phone: _____________________________
Emai: ______________________________
Date Started: ____/____/____
Lumbar Control:
Fitness:
Work Capacity:
Active Shoulder:
10 Fitness Attributes:
PVC warmup
Rubber Band Warm Up
Good Morning
Chair
Power:
Samson
Pigeon
Down Dog
Cobra
WOD:
Triangle
RFT:
Hanging
AMRAP:
Dip Support
Foundations
Hollow Hold
Situp
GHD sit-ups
Hip/Back Ext
30 seconds
20 reps with control
20 reps with control
20 reps with control
Push-up
Dip
Pullup
Muscle Up
Kipping Dip x 5 reps
Kipping Pullup x 5 reps
5 reps linked
Handstand
Handstand Pushups
L-Hold
Air Squat
Front Squat
Overhead Squat
Press
Push-Press
Push-Jerk
Split Jerk
RDL
Deadlift
Back Squat
SDHP
(Romanian Deadlift)
Hang Clean
Power Clean
Hang Snatch
Snatch
Running
Rowing
Jump Rope
Box Jump
Double Under
Wallball
Thruster
KBS
Burpee
10 Overhead Squats with PVC
10 Push Press @ 1/3 BW
5 Deadlift @ ½ BW
5 Pushups
from Knees (M) or Bench (W)
5 Jumping Pullups
10 Wallballs to target
10 Abmat Situps with Feet Anchored
2’ above head @ #8 or #4
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Parent category: Miscellaneous