Ball to the Wall

Get your own hips moving better than Elvis with the box and wallball jump, two of the hip - snap exercises in CrossFit

The explosive hip thrust could be the most-frequently repeated technique in CrossFit, which you'll find in kipping pullups, muscle-ups and dozens of other moves. Here's the best way to perfect a couple of the very most powerful hip-catch moves: the wallball and box jump.

Wallball

Everything You'll Need: The soft Dynamax-style balls are best. You'll also need a strong bare wall (no windows!) with a target marked at a height of 10 feet.

Setup: Stand in front of the wall with your toes about six inches away from the baseboard. Hold the medicine ball with both hands close to your own torso in order for the top of the ball is at chin level. Maintain your elbows in and pointed down.

Execution: Drop into a relatively deep squat. Push through your heels and extend your knees. When you come up, explosively thrust your hips forward and extend your arms overhead, sending the medicine ball straight above you for the target. Catch the ball and use its impetus to drop into the next squat.

Coach's Cues: Put a medicine ball directly behind you as well as make certain your glutes touch it at the bottom of the rep. "Behind balls," as they're known, will help you learn to consistently hit the right depth, says Hughes.

Box Jump

That Which You'll Need: Find a steady nonslip surface that's between 20 and 30 inches high (24 inches is the prescribed height for men). Some high steps or even a planter will do in a crunch provided that you can land with both feet on the thing. Consider investing in a box, if you train at home.

Setup: Stand in front of the surface. Keep a small bend in your knees with your weight on the balls of your own feet and your hands and arms relaxed and loose.

Execution: Drop into a shallow squat and then explosively thrust your hips forward and bring your knees up toward your chest. Land with both feet completely on the box and fully extend your hips so that you come to a complete standing position. Step back down or bound both feet back to the ground.

Coach's Cues: Coming off the box might actually be more important than jumping onto it.

The Wallball/Box-Jump Workout

The workout includes a favorite rep scheme of CrossFit, a classic case of stick and carrot. Perform 10 repetitions of wallballs and then one rep of the burpee box jump, then nine wallballs and two burpee box jumps etc. Because the repetitions of one exercise ease off, the other simply gets more difficult. A burpee box jump is just what it seems like. Perform a burpee in front of a plyo box, but instead of finishing the burpee using a jump and clap, jump on the box and stretch your hips.

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