Calisthenics Cross Fit Certification Beginners to Pro course

Begin your calisthenics cross fit certification journey with this introduction, outlining essential fundamentals and a path from beginner to pro.

Engage in a beginner-friendly body weight training session with warm-up, soft landing jumps, push-ups (knee-modified option), and guerrilla walks for full-body strength.

Master Russian legs to develop strong quads, practicing the down drop position, swapping hands, and supported variations to build this calisthenics move.

Calisthenics cross fit certification kicks off with the tuck jump: master a three-part sequence—set, shape, land—improve height, pull knees to chest, and cradle into a ball-shaped landing.

Develop lower body power and isolation skills through calisthenics in this CrossFit certification for beginners to pro, building strength and control.

Execute the l-sit with a straight posture, legs extended and toes pointed, using scapula positioning to stabilize your core for 3–5 seconds with breathing, then progress to single-leg holds.

Master explosive legs with a hip jump and punch, then add weights for a full-body workout that builds core strength and power. Ideal for sprinters, gymnasts, and martial artists.

Join a beginner-friendly commando circuit blending light dumbbell work with squat-jab-cross sequences, ten-rep sets, push-ups, and crunches to build strength and punching power.

Master a fast-paced cardio move using elbow to knee, starting from knee ups and skips, then elbow to knee reps with rhythm, using sets of ten and nose breathing.

Learn a single-leg squat to strengthen the quads with a straight back, done in sets of ten. Great for martial artists, wrestlers, and football players seeking leg strength.

Practice a progressive handstand drill starting with one-leg back/front position, then controlled kicks, straight hands, and shoulder-width setup, progressing to handstand walk and fingertip grip for balance.

Discover how to perform a back hip circle in calisthenics, requiring strong pull-ups (at least five) and a small block to practice, with the hip kept on the bar.

Master squat kicks by aligning proper squat form with straight back and shoulders, then progress from stationary kicks to walking kicks, emphasizing leg strength, flexibility, and safe motion.

Learn the skating movement to train the legs and coordination, alternating hands and legs with a straight back. Start softly, progress to 30 seconds of non-stop skating to music.

Learn to perform shoulder taps from a solid push-up position, keeping the core steady and movements minimal; progress in sets of ten to 30 seconds, then a minute.

Learn how to perform climber jacks from an elbow plank, progress from five to ten reps, then to longer sets, building core stability and full-body strength.

Master alligator push ups, a walking, alternating-hand drill that builds shoulder strength and power through coordinated push-offs and leg movement.

Demonstrate Hindu push ups with safe, controlled form on a soft surface, emphasizing arching, elbow alignment, and balance to train the arms, legs, and whole body.

Develop explosive upper body power with chest taps push ups, building a strong foundation and progressing through alligator press ups, Muay Thai push ups, and clap presses on soft surface.

master 180-degree turn squats to boost leg strength and cardio, swapping legs with a straight back while synchronizing squats for powerful, controlled movement.

Perform alternate hand and leg switches with hips held high to maximize core engagement and shoulder stability; practice crabs to master balance before progressing to the full movement.