Heavy Metcon

More Videos:

Warm ups

Dynamic Range of Motion (DROM)
The Classic CrossFit Warm up
Shoulder Prep
Hip Prep
Burgener Warm-up
Snatch Skill Transfer Series
Junkyard Dog
Gymnastics Warmup – Basic
Gymnastics Warmup – Intermediate Minus
Gymnastics Warmup – Intermediate
Gymnastics Warmup – Advanced

Cool Down and Mobility

Brief explanation and PNF stretching
Active Hang
Ankle Mobility
Bottom of the Squat
Bridge and Variations
Calf Stretch
Cat Stretch
German Stretch
Hamstrings with a PVC pipe
Hip Mobility with Band
Hip Mobility with Box
Keg Drill
Pidgeon
Plow Position
Rack Mobility with Band
Rack Stretch with PVC
Quad on Wall Stretch
Sampson Stretch
Tricep Mash for the Rack Position
Wall Extensions
Wrist Stretches and Mobility

Exercises and Progressions

Back extension
Back vs Hip Extension
Back Squat
Bar Muscle up
Bar taps aka Kipping swing
Basic Dot Drill
Behind the neck Jerk
Bench Press
Bounding Box Jumps
Box Jump
Bridge Wall Walks
Burpee
Burpee Pullup
Chest to Bar Pullup
Clean and Jerk at Mammoth Mtn.
Deadlift
Deadlift Progressions
Double Under
Front Squat
Front Lever
Good Morning
Handstand Pushups w/ Progressions
Handstand Walking
Hang Clean aka Hang Squat Clean
Hang Power Clean
Hang Power Snatch
Headstand
Headstand press
Hollow Body
Hollow Rock
Inverted Burpee
Inverted Hang to Lower
Jerk - Split or Push
Kettlebell Snatch
Kettlebell Swing
Knees to Elbows
L-pullup
L-Sit
Med Ball Clean
Muscle Snatch
Muscle ups
Overhead Squat
Overhead Walking Lunge
“Perfect” Burpee
Pistols aka one legged squats
Planche
Plate Walk
Power Clean
Power Snatch
Pull over
Pull ups (kipping)
Push Press
Push-up
Ring dips
Ring handstand pushups
Ring Push up
Ring row
Rope Climbs
Shoulder Press
Shoulder Taps
Situp
Skin the Cat
Snatch Balance
Squat Clean
Squat Snatch
Strict pullup
Sumo Deadlift
Sumo Deadlift Highpull
Thrusters
Toes to Bar
Turkish get up
V out
V-up
Walking lunge
Wall Ball
Weighted Pull ups

Gymnastics

Handstand Push ups – Kipping tutorial
Hollow to Arch Roll
Kipping freestanding Handstand push ups
Kipping Toes to Bar
Martina gets her muscle up
Muscle up Progression- Assistance band
Muscle up Progression- the ring trainer
Muscle up Progression- Transition with feet on floor

Olympic Lifting

3 Position Snatch Drill
Burgener Warmup
Diso missing a few Oly lifts
Down and Up, Snatch Drill
Elbows High and Outside, Snatch Drill
Grip Position for Snatch and Overhead Squat
Hang Snatch
Heaving Snatch Balance
Hook Grip
Muscle Snatch
Overhead Squat
Pressing Snatch Balance
Snatch Balance
Snatch Drop
Snatch Land
Snatch Push Press
Snatch Skill Transfer Series
Squat Snatch- Diso gets crushed at Frogman
Stance, Jumping and Landing Positions

Power Lifting

Bench Press with Chains

Running

Running Faults
Ball of Foot (BOF) Drill
Carioca
Forward Lunge Drill
Stable Arm aka Gun Drill
Wall Drills

Workout Demos and Explanations

10×100 meter Sprints with Garrett and Diso
‘Annie’ with Diso
Back Squats/Handstand Walking with CRose
Bench Press/Back Squat amprap with G and Diso
Box jump/power snatch/c2b pull ups with Diso
CJ does freestanding HSPUs in a wod
Crossfit.com Wod Demo – Bottom to Bottom Tabata/Mile Run with McCoy, Lara, Diso
CrossFit Total
Deadlift/OHS with Joe D
Dumbbell complex
‘Elizabeth’ with Diso
Hang Power Snatch with Zeb and Joe D
‘Isabel’ with Joe D and Lara
L sit/Pull ups wth Garrett
‘McCluskey’ with Joe D, Zeb and Diso (26min)
Nasty Girls
Power Clean/Wall Ball/KB swings with Ed
Regionals 2012 Wod 3 with Martina and McCoy
Regionals 2012 Wod 4 by Charlie Mason
Regionals 2012 Wod 5 – McCoy nails 225lbs
Row 2k- Show me your row face compilation
Rowing and DB Squat Snatch
Run/Back Ext/Situp/Run with Pat and Lauren
Run/Snatch/HSPU with Zeb, Joe D and Sterling
Sectional 11.3 with Tyler
Sectional 11.4 with Joe D
Sectional 11.5 with Rico
SDHP/OH squats with Zeb
Tabata Double Unders with Suver
Wall Climbs, Up-downs, Shoot throughs, Grasshoppers with Diso and G
Weighted Pullups with Sto
‘Wittman’ one round with Diso

Lectures and Discussions

201 Lecture, Part 1 – Why we define Health and Fitness
201 Lecture, Part 2 – The 3 Models of Fitness
201 Lecture, Part 3 – The Definition of Fitness
201 Lecture, Part 4 – The 4th Curiosity
201 Lecture, Part 5 – The Definition of Health
201 Lecture, Part 6 – The Definition of CrossFit
201 Lecure, Part 7 – Nutrition:  Data, Method, Narrative
201 Lecture, Part 8 – Nutrition:  The setup and Hyperinsulinemia
201 Lecture, Part 9- Paleo concepts as it relates to CrossFit
201 Lecture, Part 10- Accuracy and Precision of the Zone
201 Lecture, Part 11- Tweaking the Zone Prescription
General Hip Positioning
General Shoulder Positioning
Newtrition Challenge 2011- Details Revealed
Newtrition Challenge 2011- Improved Performance
Newtrition Challenge 2011- Point System
Zeb discusses the CrossFit Games

Competition and other Fun Videos

Anniversary Party
3 guys, 2 straps, 1 pole at Mammoth Mtn.
Cyclebel – NLI
Fight Gone Bad 6 at CF FAST
Frogman Challenge
Malibu Trail Race of Death
Midnight Marathon
2011 CrossFit Games Winner
PCF at the 2012 CrossFit Games SoCal Regionals – video compilation
UTC Challenge
Website Tutorial
Wod Gear- Life inside the Box