Kettlebell - Friday, October 5th, 2018

Warm Up

8 min

– 10 pullovers

– 5/5 active straight leg raises

– 5 goblet squats (hold last rep 20-30 s)

– 10 hollow rocks or 15-20 s hollow hold

Strength/Skill

2 rounds, 90 s clock

1) 3 cleans + 1 press + 1 squat, l/r

2) 1 clean + 3 presses + 1 squat, l/r

3) 1 clean + 1 press + 3 squats, l/r

Conditioning

4 min AMRAP

– 18 mountain climbers

– 12 Russian swings (24/16 kg)

– 6 walking lunge steps

Rest 2 min

4 min AMRAP

– 6 push-ups

– 12 lateral plate jumps (3-45#/2-45#)

– 18 Russian swings

CrossFit – Thursday, April 25th, 2019

Fix the Hips Shooting Up in the Snatch & Clean

We want to maintain a fairly constant back angle through the first pull, although we’ll nearly always see a slight change. It’s important to understand what actually constitutes the starting positionbecause this is a common source of confusion and argument when suggestion the back angle shouldn’t change considerably—the starting position is the posture you’re in the moment the bar begins to separate from the floor. It’s not whatever low-hipped, shoulders-behind-the-bar preparatory position or any given point of a dynamic startyou feel like picking.

The goal is to prevent an excessive and unwanted shift in position. This is a quick shift very quickly after the bar leaves the floor. You’ll recognize it as a sudden rising of the hips while the bar travels relatively little. The hips shooting up dramatically more than the shoulders and bar rise creates a two primary potential problems: It tends to shift balance too far forward, and it tends to force an early second pull, which reduces bar speed and elevation and also disrupts balance.

Additional Reading:

Dialing in Your Squat: Stance, Position & Movement

Kettlebell – Friday, October 5th, 2018

Today's CrossFit WOD

CrossFit – Thursday, April 25th, 2019

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