Who better to offer tips on CrossFit workouts and specific movements than five-time Games champion and arguably the greatest male CrossFit competitor of all time, Mat Fraser?
In a recent YouTube video, Fraser shared his advice on some of the most common movements seen in our daily metcons, as well as those that HWPO Training receives the most questions about.
Mat Fraser’s Tips for Better CrossFit Movements
Pull-Ups
An early goal when starting CrossFit is to master that first strict pull-up. Fraser emphasizes the importance of strict form before kipping and how building solid foundations is essential for long-term improvement.
- He says to focus on accessory movements that can translate to a strict pull-up, like banded reps and sets on a lat pulldown machine.
Jumping onto a bar and trying a strict rep every time you’re in the gym won’t necessarily move the needle; accessory work builds strength in different ways and can speed up that first pull-up you’re after.
Toes-to-Bar
Fraser demonstrates multiple techniques for the toes-to-bar, depending on the workout.
One technique he calls “butterfly,” where he scoops his feet backward. He uses these for speed, although they are the most taxing.
The next technique is more traditional, used during a moderate set. His focus here is to stay as tight as possible, preventing his feet from drifting too far behind the rig post.
The final technique is for a giant set. He stretches out his kip significantly, while still engaging his core. The idea, he shares, is to give himself an extra half-second on the backswing to catch a breath.
Burpees
Like with toes-to-bar, Fraser explores different burpee techniques and explains how each can be used for various workouts.
The first scenario involves a quick, explosive set, where the body falls freely before the hands touch the ground, feet kick back, and then spring back up close to the hands. Speed takes priority over efficiency in this case.
The next technique, used with a larger set, is slower but more controlled. The feet still kick back, but Fraser chooses to step forward, lifting and then lowering his chest in a more worm-like motion.
Barbell Cycling
Fraser highlights common mistakes in barbell cycling, especially during a snatch — athletes often neglect to actively lower the barbell back to the ground from an overhead position. As a result, the barbell becomes misaligned, the athlete gets fatigued, and the risk of injury increases.
Once the rep is completed overhead, the athlete should ideally reverse the movement, lowering the barbell back to the ground.
- From overhead, elbows should drop first as the bar approaches the clavicle. Then, the bar needs to stay close to the body as the athlete pivots the elbows around, then straightens the arms, brushing the hips lightly to slow the bar down further. The hinge follows, then bent knees, with the barbell safely returned to the ground.
This all sets the athlete up for success on the next lift, with the body and the barbell in perfect position.
Fraser also highlights the best time to breathe when cycling. He uses the snatch as an example again and explains that when the rep is completed overhead and he’s bringing it back down, he inhales deeply to brace and for the next lift.
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Credit: @hwpotraining / Instagram
