CrossFit Striking is a new specialty course offered through CrossFit.com. This course has been developed by Martial Arts Masters Hall of Fame inductee and LAPD SWAT Team member George Ryan to incorporate striking movements into CrossFit workouts.
In this video, Ryan explains the progression for adding striking to your workouts and describes how to choose the right equipment, including focus mitts and a punching bag.
“If you are interested in learning how to strike a heavy bag and you desire to put that in part of your workout, you need to start with learning proper technique,” he says.
The progression starts with shadow boxing to learn technique, then utilizes focus mitts, and finally moves on to the heavy punching bag.
The technique Ryan teaches for the fighting stance is open and forward.
“For CrossFit Striking or in a self-protection scenario, you want to be more open because you need to be delivering offensive pressure on the bag, on the pad-holder or your adversary,” Ryan says.
Additional reading: Got Striking? by George Ryan, published Dec. 29, 2010.