How to Do CrossFit Combatives

A CrossFit Combatives self-defense and fitness program strengthens and conditions the body for many operational programs like police and military tactical groups. Even martial arts devotees and professional athletes implement CrossFit Combative programs to their physical fitness routines.

Things You'll Need

  • Medicine ball
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Instructions

  1. CrossFit Ball Slam

    • 1

      Lift a medicine ball above your head with full extension of the body while having the heels of your feet down on the ground, toes pointed out to the side and feet spread apart the width of the shoulders.

    • 2

      Keep the chest up and eyes looking straight ahead with a nice lumbar curve of the back.

    • 3

      Catch the medicine ball on one bounce after you slam it hard to the ground from a full extension of the body.

    CrossFit Handstand Push-Up

    • 4

      Stand on your hands and lean against a wall or have a partner hold your legs.

    • 5

      Keep your weight centered and buttocks in alignment with the hand and shoulders.

    • 6

      Lower your head to the ground, keeping your head back toward your shoulders. Immediately push back up.

    • 7

      Modify the push up by using a box to place your feet with legs extended from the box. Perform the push up this way if your body's strength needs a lower level of exercise.

    CrossFit Burpees

    • 8

      Stand with feet spread apart about the width of your shoulders.

    • 9

      Move your hands to the floor as you squat down.

    • 10

      Place the body's weight on your hands, jump back to extend your legs with toes supporting some of the body's weight.

    • 11

      Perform a push up allowing the chest to touch the floor and push up, jump to a squat with heels down and back perpendicular to the floor.

    • 12

      Explode straight up with a huge, powerful jump and stretch the arms straight up.