Mad Dogg Athletics crosscore User manual

USER GUIDE
&
OWNER’S MANUAL

Contributing Authors
The following fitness and business professionals and members of the CrossCore® Master Instructor
team have provided valuable contributions to the production of this course: Michael Dunn, Adam
Sprein, Peter Navarro, Shannan Lynch and J.P. Brice.
Senior Editors
Christopher Camacho, MA, CSCS
Manager, CrossCore® Educational Programs, Mad Dogg Athletics, Inc.
Mark Livingston
Senior Director of Marketing, Brand Champion – CrossCore, Mad Dogg Athletics, Inc.
Scott Lucett, M.S.
Director of Education, Mad Dogg Athletics, Inc.
Associate Editor
Gregory Mantell
Associate Publisher, Mad Dogg Athletics, Inc.
Reproduction or utilization of this work in any form or by any electronic, mechanical or other means,
now known or hereafter invented, including xerography, photocopying and recording, and in any
information storage and retrieval system, is forbidden without written permission of the publisher.
The information contained in this booklet is for educational purposes only and is not intended to
replace medical advice. The subject matter contained herein is in no way intended to diagnose or
treat any disease, illness or injury, and the author and publisher accept no responsibility for use of this
material in this manner.
© 2016 Mad Dogg Athletics, Inc. All rights reserved. CrossCore® is a registered trademark that is
owned by Mad Dogg Athletics, Inc.
Visit us online at www.CrossCore.com
Mad Dogg Athletics, Inc.
2111 Narcissus Court
Venice, CA 90291
Toll-free: 800.847.7746
Dialing outside U.S.: 1.310.823.7008
Fax: [phone]
[e-mail]
Mad Dogg Athletics Europe
Industrieweg 20A
3144 CH Maassluis
The Netherlands
Phone: [phone]
Fax: [phone]
[email protected]

© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual iii
TABLE OF CONTENTS
CROSSCORE® SAFETY PROCEDURES & INSTRUCTIONS ................................................................... iv
INTRODUCTION ............................................................................................................................................. 1
CROSSCORE® EQUIPMENT INFORMATION ............................................................................................ 4
RBT™ EXERCISES .......................................................................................................................................... 21
ADVANCED MOVEMENTS ........................................................................................................................... 59
RBT™ STRETCHING AND FLEXIBILITY...................................................................................................... 63
WRAP UP ......................................................................................................................................................... 65

CrossCore® Safety Procedures & Instructions |iv
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
CrossCore® Safety Procedures & Instructions
CROSSCORE® DISCLAIMERS, WARRANTY, SAFETY PROCEDURES, AND INSTRUCTIONS OF CROSSCORE
PRODUCTS INCLUDING BUT NOT LIMITED TO THE CROSSCORE SYSTEM, CROSSCORE® PRO KIT, AND
CROSSCORE® HOME KIT.
Warranty / Disclaimers: Mad Dogg Athletics, Inc. warrants to the initial retail purchaser that the products
it sells will be free of defects in workmanship or material for a period of two-years for the pulley unit and
for a period of one-year for all straps, rope, buckles, clamps, handles, carabiners and carry bags. Inap-
propriate or improper use of the CROSSCORE product including but not limited to the following acts, shall
void the warranty: leaving the CROSSCORE product outdoors for extended periods of time, sawing the rope
back and forth across the pulley with the Pin Engagement System™ (“PES™”) engaged or locked, causing
excessive friction on the anchor strap, club strap or door strap due to improper setup or use, performing
exercises in a way that causes the rope to make contact with the edge of the pulley housing, and any other
actions that would not be deemed normal use. Notice of such defect must be promptly given to the Seller
of the product (said Seller must either be CROSSCORE, a certified, approved Distributor or Dealer or other
group or person authorized by CROSSCORE). Correction shall be either replacement of the product or repair
thereof, in the sole discretion of CROSSCORE. Correction of the said product shall constitute complete fulfill-
ment of all liabilities of CROSSCORE with respect to the quality of the product(s) purchased. This warranty
shall not cover any damage or condition determined by CROSSCORE to be caused by carelessness, negli-
gence, neglect, misuse and/or unreasonable use, normal wear and tear, or failure to properly maintain the
product or unauthorized repairs or any modifications thereof. Under no circumstances shall CROSSCORE be
held responsible for any damages suered, including but not limited to incidental or consequential damag-
es, medical expenses, temporary or permanent injuries suered as a result of the use of the product, if said
use did not conform to the below described safety standards and/or if said damages were due to the neg-
ligence of the user and/or the result of any repair, adjustments or modifications to the product(s) that were
not authorized, in writing, by CROSSCORE. The foregoing warranty and disclaimer is exclusive and in lieu of
all other warranties of quality, whether written, oral or implied (including any warranty of merchantability or
fitness for the purpose).
Safety Procedures and Instructions: There is risk assumed by individuals who use this type of fitness equip-
ment.
It is your responsibility to take proper care of your CrossCore® System (“CrossCore”). To minimize risk, please
strictly adhere to the following CrossCore® Safety Procedures and Instructions.
User assumes the risk of injury and all liability resulting from the use of the CrossCore® Products. For addi-
tional safety and warranty information go to www.CrossCore.com.
1. Consult your physician or medical doctor before using this or any type of exercise program or fitness
regimen.
2. Inspect the CrossCore and its components daily for excessive wear. This includes the anchor straps, cam
buckles, pulley wheel, ropes, handles/foot and arm cradles, carabiners, club straps, door straps, and
accessory attachment straps. Tighten or replace all loose connections or worn components immediately.
Failure to do so may result in serious injury.

CrossCore® Safety Procedures & Instructions |v
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
3. Always attach the CrossCore® to a secure, strong and stable anchor point that is able to support a mini-
mum of 300 pounds (136.1 kilograms per unit). When using the CrossCore on any piece of fitness equip-
ment (or any object not already permanently attached to the ground, wall, ceiling, etc.), make sure that
piece is bolted to the floor or similar permanent anchor point so that it cannot tip. Always perform a
weight test to determine the strength/ integrity of your chosen anchor point BEFORE using the Cross-
Core.
4. Perform exercises in a slow, controlled manner at all times. Always begin with little or no body angle with
the PES™ engaged so that pulley will not turn. When the PES is engaged, do not saw back and forth so
as to cause friction to the rope. Causing friction to the rope will cause premature wear and could result in
injury if the rope fails.
5. Wear appropriate fitness/workout clothing suitable for this type of exercise program when using the
CrossCore.
6. CrossCore is not a toy nor should it be used as a toy of any sort or kind. Under no circumstances, what-
soever, should children under the age of 13 use or be allowed to use the CrossCore® System without
constant and mindful adult supervision. Children that are between the ages of 13 and the age of majority
should only be allowed to use the CrossCore after they have been instructed in its proper usage by an
adult and who are supervised by an adult as they use the product.
7. Make sure when adjusting the length of the rope, or when clipping the handles into the openings in the
top of the pulley housing, that all excess rope is completely out of the way of the user’s head and body at
all times during exercising.
8. When attaching the adjustable Anchor strap, make sure to feed end of strap through the back of the
buckle ONLY. This is the side opposite to where the cleat opens. Feeding strap through the front (where
the cam buckle opens and is visible) will not allow the cam buckle to lock in place and WILL NOT hold
the user’s weight and may cause the pulley to fall from the point of attachment.
10. DO NOT use on or near a wet or slippery surface. Be sure of your footing before you begin exercising.
Make sure that you have sucient room, free of encumbrances, in order to perform all physical maneu-
vers required for proper use of the product(s).
11. Safeguard the CrossCore from the elements when not in use. Prolonged exposure to sunlight, dampness,
inclement or severe weather conditions, extremely cold or hot temperatures and extreme shifts in tem-
perature, can weaken the components of the CrossCore® RBT™.
12. If using a counter weight, make sure the Pulley Housing is secured as close to the anchor point as pos-
sible. Six inches is recommended. Also, make sure the user or any bystanders are a minimum of six feet
away from the resting point of the counter weight at all times while CrossCore is in use. Always exercise
in a slow and controlled manner with or without a counter weight. When finished, remove counter weight
from CrossCore.

CrossCore® Safety Procedures & Instructions |vi
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
13. When not in use, it is recommended that the CrossCore is:
a. Removed from its anchor point and stored in the carry bag away from water or moisture.
b. Remaining in hanging position, then the adjustable handles/foot and arm cradles are closed so
the handles are flush with the straps and there is no loop in them. Clip the carabiners to carabiner
openings in the pulley housing. This will help keep handles away from young children and help pre-
vent a choking hazard. Additionally, it will keep the handles out of reach of dogs who have shown
a liking to chew handles on occasion.
14. CrossCore® Ceiling and Wall Mount Installation:
INSTALLATION BY A LICENSED CONTRACTOR IS RECOMMENDED.
a. For CrossCore installation, we recommend mounting only to a load bearing wall or ceiling beams
able to bear a weight load of at least 300 lbs. (136.1 kilos) per CC unit. If more than one CrossCore
ceiling and wall mount will be attached to a single beam for multiple users, CrossCore STRONGLY
RECOMMENDS using a licensed contractor for installation that will confirm that the combined user
weight will not compromise the structural integrity of the beam or attachment points at any time.
b. Each time that you use the product, inspect the CrossCore ceiling and wall mount and the oper-
able parts of the product in order to insure that the product is safe for its intended usage. Never
use CrossCore on a loose or improperly installed CrossCore® ceiling and wall mount.
c. Installed CrossCore® wall/ceiling anchor mount should be secured completely flush to wall/ceiling
with no movement. Carefully perform a weight test prior to using installed CrossCore® wall/ceiling
anchor mount.
d. Use a stud finder at several points along stud to be certain of its center.
e. Wood lag bolts are NOT meant for installation into concrete or steel. If attaching to wood studs
and using wood lag bolts, maximum weight load for all persons using the CrossCore® ceiling and
wall mount must not exceed 300 lbs. (136.1 kilos) per anchor mount.
15. CrossCore® Home Kit, Door Strap, and Door Pad Use and Installation:
Warning! Do not use the door strap and door anchor on sliding doors, glass doors, lightweight closet
doors, double doors or doors that have a large gap of a 3 inches or more between door and frame. Make
sure that the door cannot be opened without completely turning the door handle. door strap and door
Anchor can ONLY be used on a strong and solidly constructed door that can support the users total body
weight. Make sure not to slam or drop pulley or handles/foot and arm cradles against the door after per-
forming each exercise as this can damage the door.
Perform weight test by pulling the strap to make sure door is securely closed and that door strap and door
anchor are secure prior to performing any exercise.

CrossCore® Safety Procedures & Instructions |vii
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
a. Attach the door anchor so that the door opens AWAY from you. This is the most secure setup as
your body-weight will pull the door closed (RECOMMENDED).
i. Hang door anchor and strap on side of door closest to hinges. Close door securely making
sure the door handle lock engages.
ii. Take the closed loop end of the door strap and insert it through the back of the door pad.
iii. Continue feeding it through one side of the top of the pulley housing. Then insert one
“E-clip” into the loop, and then the other “E-clip” into the loop. Make sure that both sides of
the respective E-clips are inserted in the loop facing each other. This procedure will create a
closed loop or encompassing enclosure of the loop/strap by the two E-rings.
b. Place the door anchor which is attached to the door strap over the top of a door on side of door
closest to hinges. Door chosen must be secure enough to easily hold users weight.
i. Close door and pull on strap to make sure the door anchor is secure and will support your
bodyweight.
ii. Make sure to perform this safety test to ensure door strap and door anchor are fully secured
in-place before using the CrossCore. Failure to do so could result in injury.
c. In addition to the use of the door pad provided as part of the Home kit, when releasing the han-
dles/foot and arm cradles, walk towards the door and gently place the handles down towards the
ground to further protect the door from scus and marks. Do not let the handles/foot and arm
cradles or pulley swing freely towards the door as this may cause damage to the surface of the
door.
d. Attaching the door strap and door anchor with door opening TOWARD you (NOT RECOMMEND-
ED):
i. Place door strap and door anchor over the top of the door and then slide the door strap
and door anchor all the way above the upper door hinge (this is the most secure and stable
point of the door and will not put force on the door and will help to prevent door from acci-
dentally opening.
ii. Close door securely making sure the door handle lock engages.
iii. Perform weight test by pulling the door strap to make sure door is securely closed and that
anchor is secure prior to performing any exercise.

CrossCore® Safety Procedures & Instructions |viii
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
16. CrossCore® Club Kit, Club Strap, and Independent D-ring Use and Installation:
There are several dierent configurations that can be used with the Pro kit to secure your CrossCore to dif-
ferent anchor points. Each will depend on the needs of the various club, gym, studio, home, or outdoor use
desired. Recommended installation procedures for three setup procedures are below:
a. Attaching the club strap to the anchor strap:
i. Slide the independent D-ring onto the anchor strap. Slide the anchor strap so that the cam
buckle is out of reach of users with the independent D-ring resting at the lowest point on
the anchor strap.
ii. When attaching the adjustable anchor strap to a safe anchor point that can easily support
the user’s weight, make sure to feed the end of the strap through the BACK of the buckle
O N LY.
iii. Perform a weight test BEFORE the first exercise is performed. Feeding the strap through the
front of the buckle is incorrect and WILL NOT support the user’s weight which could result
in injury.
iv. Slide the D-ring end of one of the club straps through the pulley housing. Clip the D-ring
onto the carabiner.
v. Clip the carabiner onto the independent D-ring.
vi. If desired, lock the carabiners in place using the Allen key.
vii. Perform a weight test by pulling the club strap to make sure the pulley is safely secured in
place prior to performing any exercise.
b. Attaching the club strap over a bar:
i. Loop one club strap over the bar and connect the D-ring into the carabiner.
ii. Slide the D-ring end of the other club strap through the pulley housing. Clip the D-ring onto
the carabiner.
iii. Clip the carabiners together.
iv. If desired, lock the carabiners in place using the Allen key.
v. Perform a weight test by pulling the club strap to make sure the pulley is safely secured in
place prior to performing any exercise.

CrossCore® Safety Procedures & Instructions |ix
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
c. Attaching the Club Strap to the CrossCore® Ceiling and Wall Mount:
i. Slide the D-ring end of the other club strap through the pulley housing.
ii. Clip the D-ring onto the carabiner.
iii. Clip the carabiner to the ceiling and wall mount.
iv. If desired, lock the carabiners in place using the Allen key.
v. Perform a weight test by pulling the club strap to make sure the pulley is safely secured in
place prior to performing any exercise.

Introduction |1
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
INTRODUCTION
Who is CrossCore®?
CrossCore® is a manufacturer of advanced Rotational Bodyweight Training™ products and accessories. Our
one-of-a-kind patented and patents-pending pulley systems add rotational movements to “suspended
bodyweight” or “suspension-oriented training” exercises to continuously engage the core and the entire
body to create highly eective training techniques.
Over the past four years, CrossCore has worked with fitness industry veterans and enthusiasts of all kinds
to add to and refine our product oerings. Our new CrossCore Rotational Bodyweight Training system is
built for commercial use and is as strong as ever, yet it is more aesthetically appealing and lighter in weight
with its aluminum alloy construction. Our main rope is more robust and continues to oer rock climbing
safety standards. Our first-of-its-kind CrossCore Rope Adjuster Device™ or “RAD™” enables users to easily
adjust the placement of their handles on the main ropes, allowing for easier transition between exercises and
accommodating users of various heights. And we have refined our one-of-a-kind Adjustable Handles and
Foot/Arm Cradles with a new ergonomically designed grip. Because your fitness needs continue to evolve,
CrossCore has taken the steps to proactively evolve our products too.
CrossCore products oer high versatility in fitness training with the addition of accessory oerings. Our
CrossCore® Pro Kit oer specialized straps for easier installation and removal of the system, along with
locking and unlocking carabiners to assist with anti-theft needs. Our CrossCore® Home Kit oers a new door

Introduction |2
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
protection pad along with a new home/travel-oriented strap for easier set-up and take down. In addition,
our accessories attachment straps have even been refined to make adding kettlebells, gymnastic rings
and sandbags easier while delivering peak conditioning opportunities. And our modular training racks and
mounting solutions continue to be results-oriented and cost eective ways to oer more in your business or
at your home.
With any good fitness product, the physical tool is only part of the equation. We have also taken steps as
part of Mad Dogg Athletics, Inc. to evolve our programs and education oerings. CrossCore® allows all levels
and ages of users — from fitness enthusiasts, amateur and professional athletes, the military, active older
adults, persons with physical challenges and more — to safely challenge themselves and to actively grow
their fitness goals. This CrossCore Foundations course is designed to give you the basic and foundational
knowledge on how to safely and proactively use your CrossCore system for whatever capacity you desire
to train. You will also see new courses for CrossCore Group, sport-specific training and tactical training for
sport-specific users and enthusiasts. And CrossCore programs and education courses are approved by a
variety of professional certifying organizations around the world for continuing education.
CrossCore’s rotate-to-engage products, programs and education are distributed in the U.S. and
internationally. In 2010, we started with our first “from-the-garage” designed product, the War Machine®, and
launched the CrossCore180® in 2011. These products have quickly gained a following around the globe and
have led people to ask for more. With the introduction of our new CrossCore System, we are ready to reach
the next level in our training and yours.
You are made for movement. So are we!

Introduction |3
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
What is Rotational Bodyweight Training™ (RBT™)?
Rotational Bodyweight Training™ (RBT™) is the evolution of suspended bodyweight training. RBT™ takes all
the benefits of traditional bodyweight training exercises and adds instability, rotation and dynamic tension
to challenge the user’s balance and core in ways perhaps not seen before. The anchored pulley system
demands heightened body awareness, requiring quick but subtle reflexes to stabilize joint movement while
also enhancing motor skills. These are all qualities that have been shown to improve function and overall
general fitness.
“Selectorized” or single joint exercise machines are commonplace in fitness facilities. While they do provide
several fitness benefits like isolation of a single joint or muscle group (such as leg curls or bicep curls), they
lack the physiological qualities necessary for everyday functional activities such as walking, running, rotating
and bending. Although isolated muscle movements can improve strength, they do not directly carry over to
the movement requirements in activities of daily living and can actually restrict mobility, which can lead to
injury.
Rotational Bodyweight Training™ teaches the participant to train in multiple planes of movement, recruiting
and combining (as opposed to isolating) muscle groups in order to enhance fitness and performance while
reducing the risk of injury. Because CrossCore® has the ability to function as a traditional locked (static)
suspension-oriented training device or a free-moving (rotating) system, the CrossCore has the ability to
function as an Open Kinetic Chain (OKC) training tool (e.g. alternate arm rows) or as a Closed Kinetic Chain
(CKC) tool (e.g. pull-ups). Its multi-functional capabilities make CrossCore a truly ideal functional training
tool.
RBT™ will help you to learn how to progress yourself and your exercises by using proper movement patterns
along with rotational and anti-rotational stability techniques. CrossCore will take the concept of the “PUSH”,
the “PULL”, the “BEND”, the “TWIST”, the “LUNGE”, and the “HOLD”, to new levels so that your training will
carry over into multiple programs and platforms.
How we exercise and train is not just about how we perform, but also how we function in life and sport.
Our bodies are comprised of roughly 640 muscles and 206 bones, and none of them work in isolation.
CrossCore® RBT™ is whole body training and addresses the body’s full dynamic range of movement.
In its truest sense, all motion is connected. And just as importantly, all motion should incorporate some form
of rotation to get the truest and most successful results. How does one pick up a laundry basket from the
ground? How does one throw a baseball or kick a soccer ball? How does one simply grab for something that
is just out of reach on the counter? Virtually all movements require a rotational element to them.
CrossCore’s® patented pulley system is what separates us from any other suspended bodyweight product on
the market. CrossCore® RBT™ is the evolution of suspended bodyweight training!

CrossCore® Equipment Information |4
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
CROSSCORE® EQUIPMENT
INFORMATION
The CrossCore® System
To download the CrossCore® User Manual and watch CrossCore® User Videos prior to using your CrossCore®
System:
• Go to www.CrossCore.com.
• Select “Create an Account” or “Sign In” to log into your CrossCore Account.
• Once signed in, select “My Account” in upper right hand corner of site.
• Select the “My Library” tab on the “My Account” page.
• Enter the unique code located on the access card that arrived in your CrossCore® System box to access
the CrossCore User Manual and CrossCore User Videos.
NOTE: You will only be asked to enter unique code the first time you are accessing your “My Library” tab.
A. Anchor Strap
B. Velcro Tabs
C. Cam Buckle
D. Pulley
E. Carabiner Openings
F. Pin Engagement System™
(“PES™”)
G. Main Rope
H. Rope Adjuster Device™
(“RAD™”)
I. Oval Ring
J. Carabiner
K. Ergonomic Handle Grip
L. Adjustable Foot and Arm
Cradles
M. Carry Bag
M

CrossCore® Equipment Information |5
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
If you have any questions, please contact Customer Service at 1.800.847.7746. For warranty information,
go to www.CrossCore.com/warranty, and for more CrossCore education, products, accessories, racks and
mounting solutions information, visit www.CrossCore.com.
Setting up the CrossCore® System
HEIGHT SETTING OF THE CROSSCORE® SYSTEM
When secured from above, the CrossCore® pulley should start in a “neutral” position where the height of
the pulley is comfortably reachable at overhead arm’s length, and the handles are at a height that meet the
upper calf or knee. Most CrossCore exercises can be performed from the Neutral position. The ideal height to
anchor an anchor strap is from 7 feet (2.1 meters) to 11 feet (3.4 meters) high.
ANCHOR STRAP - INSERTION INTO CAM BUCKLE
When attaching the adjustable anchor strap to a safe anchor point that can easily support the user’s weight,
make sure to feed the end of the strap through the BACK of the cam buckle ONLY. Perform a weight test
BEFORE the first exercise is performed. Feeding the strap through the front of the buckle is incorrect and
WILL NOT support the user’s weight, which could result in injury. To remove the excess anchor strap, fold the
strap over itself and secure tightly with the Velcro tabs.
INCORRECT
CORRECT

CrossCore® Equipment Information |6
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
CROSSCORE® HOME KIT
Includes: 1 Door Strap with Door Anchor and 1 Door Pad.
BEFORE USING THE HOME KIT, DOOR STRAP AND DOOR ANCHOR, FIRST READ THESE “SAFETY
PROCEDURES AND INSTRUCTIONS”.
Take the closed loop end of
the door strap and insert it
through the back of the door
pad. Continue feeding it through
one side of the top of the pulley
housing. Then insert one “E-clip”
into the loop, and then the other
“E-clip” into the loop. Once both
sides are inserted in the loop, the
system will then be secure on the
door strap.
Place the door anchor attached
to the door strap over the top of
a door on the side of door closest
to hinges. The door chosen must
be secure enough to easily hold
the user’s weight. Close the door
and pull on strap to make sure the
anchor is secure and will support
your bodyweight. Make sure to
perform this safety test to ensure
strap and anchor a fully secured in
place before using the CrossCore®.
Failure to do so could result in
injury.
When letting go of the handles,
walk towards the door first and
gently place them down towards
the ground to further protect the
door. Do not let them handles
swing freely towards the door
as this can cause damage to the
surface of the door.

CrossCore® Equipment Information |7
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
CROSSCORE® PRO KIT
Includes: 2 Club Straps with attached anti-theft lockable Carabiner and D-Ring, 1 independent D-Ring.
There are several configurations that can be used with the Pro Kit to secure your CrossCore to dierent
anchor points. Each will depend on the needs of the various club, gym, studio, home, or outdoor use desired.
Attaching Club Strap to the
Anchor Strap
Slide the independent D-ring
onto the anchor strap (A). When
attaching the adjustable anchor
strap to a safe anchor point that
can easily support the user’s
weight, make sure to feed the end
of the strap through the BACK
of the buckle ONLY (B). Slide
the anchor strap so that the cam
buckle is out of reach of users
with the independent D-ring
resting at the lowest point on the
anchor strap (C).
Slide the D-ring end of the club
strap through the pulley housing
(D). Attach both the independent
D-ring and club strap D-ring
to the club strap carabiner (E).
Then attach the carabiner to the
independent D-ring (F). If desired,
lock the carabiners in place using
the Allen key (G).
Perform a weight test BEFORE
the first exercise is performed.
Feeding the strap through the
front of the buckle is incorrect
and WILL NOT support the user’s
weight which could result in injury
(H).
A
B
CD E
FGH

CrossCore® Equipment Information |8
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
Attaching Club Strap over a Bar
Slide the D-ring end of the club
strap through the pulley housing
(A). Loop the club strap over the
bar and connect the D-ring into
the carabiner (B).
For thicker bars or added strap
length, loop one club strap
over the bar and connect the
carabiners together (C). If desired,
lock the carabiners in place using
the Allen key (D).
Attaching Club Strap to
CrossCore® Ceiling and Wall
Mount
Slide the D-ring end of a club
strap through the pulley housing.
Clip the D-ring onto the carabiner.
Clip the carabiner to the ceiling
and wall mount. If desired, lock
the carabiners in place using the
Allen key.
AB
C D

CrossCore® Equipment Information |9
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
Locked-N-Loaded™ — How and When to Unlock the Pulley
When you first begin using the CrossCore® system, it is recommended that everyone begins in “Locked-N-
Loaded™” mode by making sure the Pin Engagement System (“PES™”) is engaged or locked. A red triangle
will be visible in a vertical orientation and located at the top of the pulley system when the pulley is in the
Locked-N-Loaded or locked position.
There will be no significant red indicator band visible at the bottom of the PES when the pulley is in Locked-
N-Loaded mode.
Locked-N-Loaded or “PIN IN” mode adds substantial (but not total) stability to the CrossCore unit by
locking the pulley wheel in place. The inside surface of the pulley wheel has also been designed with special
ribs or “rope catches”. Though the pulley wheel is fully locked and the rope catches are assisting to resist
rope movement, the rope may still slide back and forth over the top of the pulley wheel. This feature makes
it almost impossible for the user to favor their dominate side as they still must work to maintain their balance
and form.
When “Open Mode” is desired, the user can simply “PULL THE PIN™” by pulling down on and turning the
PES at the bottom of the pulley housing.
A red indicator band will appear at the bottom of the PES:
Two red triangles will appear in a horizontal orientation and located to the sides of the pulley. The pulley
wheel can be seen and felt rotating freely when one of the handles or the rope is pulled.
A B

CrossCore® Equipment Information |10
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
“Open Mode” allows for bodyweight exercises to be performed with rotational movement. This also allows
for the CrossCore® to be used as a “cable style” training system using counter weights, resistance bands and
other accessories.
When using CrossCore, always be mindful of your balance and form. Even when in locked mode, the rope
may still slide across the top of the pulley wheel. Start exercising by using little or no body angle and use
your body to maintain your balance and form. Do not saw the rope back and forth on the locked pulley
wheel as it could shorten the lifespan of your system.
Handle, Cradle and Rope Adjustments
• To insert feet and/or arms, open the cradle by grasping the handle with one hand and the cradle with the
other. Pull the handle and cradle in opposite directions to create a space between them (A).
• To close, push the handle downward towards end of cradle (B).
• Normal grip is shown in (C) with the handle and cradle resting together.
• For added grip stability, insert the user’s hand between the handle and the cradle (D). With pressure, the
cradle will secure over hand.
When using accessories, only use Open Mode or “Pin Out”
A B C D
INCORRECT
CORRECT

CrossCore® Equipment Information |11
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
POSITIONING YOUR FEET INSIDE CRADLES
On-knee Insertion
• Open the foot/arm cradles as
shown on previous page.
• Make sure to open the cradle
enough to insert the user’s
feet/shoes (A).
• Hold the left-side cradle in
your left hand. With your right
hand, reach back and insert
right foot into the right-side
cradle. Slide the handle down
towards inserted foot until it is
resting on bottom of foot (B).
• Stabilize in kneeling position
by placing your right hand
on ground, then reach back
and place your left foot in the
left-side cradle. Slide handle
towards inserted foot until it is
resting on bottom of foot (C).
• Extend legs straight out into
plank position (D).
Seated Rollover – Insertion of feet (“toes first”) into cradles
• Opening the cradles, grasp
the handles and place one
foot into one of the cradles so
that the toe rests beneath the
handle (E).
• Cross the leg of the non-
cradled foot to the opposite
side and place it into the
cradle (F).
• Using the hands and upper
body for support, roll to the
same side as the crossed leg
(top foot). This will prevent the
ropes from crossing as you roll
over (G).
• From the kneeling position,
the cradles may be adjusted
so that the bottom of the foot
rests evenly on the handles
(H).
A B
C D
E F
G H