Hip extension. Violent, strong, aggressive hip extension. It is the key to so much physical movement, in or out of CrossFit. Within CrossFit, it is just about the main ingredient. Every single WOD you will do at CrossFit West includes an aggressive hip extension. It is just that important. And universal. Think of a clean, a broad jump, a jerk, a kipping pullup–hip extensions all. If you try to think of a movement in terms of hip extension, that movement will almost automatically become faster, sharper, and more powerful. Try it.