WOE (Weak of Emphasis)- Functional Movement Pattern Part 1
The Snatch
Key Ingredient- Aggressive Hip Pop (Hip Extension)
Movement pattern that translates the intended muscular
memory pattern-
Kettlebell Swings
How is this a transitional movements for snatches?Yes I know there is a difference in grip-
As I wrote that last statement I changed my mind of the
whole WOD for the day to really focus on the transition of functional movements
and address the snatch completely.
Strength/Mobility-Squat with column to increase ROM in hip flexors.Progress to OHS with PVC and then transition
to barbell.If the athlete is just
starting out it is important that proper ROM is addressed before adding weight
in this exercise.OHS is one of the most
taxing exercising in weight lifting.Respect it.
Advanced OHS 3X8,6,4
Push Press 3X10,8,8
CrossFit Hagerstown WOD for 12.23.13
“Hot Potato”
12 EMOM
Barbell Swings* X5
Hot Potato to Bottom Catch Position for snatch X5*
Burpees X3
*What is a barbell swing?Simply put: think of a kettle bell swing but use a barbell instead.Some may say this is a hang snatch or whatever which I can see is very possible.But we are really putting emphasis on the hip pop during this movement and see how much power we can generate.
* Hot Potato is a version of the old game with the ball.But instead of a ball we are viewing the top position as the ‘hot potato’ and we have to transition to the bottom position of the squat as quick as possible.Hot potato.Get out of there as quick as possible!
Exercises should be performed as quick as possible to get
into squat position.
For the first 7 minutes after the three exercises are
performed have athlete sit on wall with barbell above head (emphasis on active
shoulders) and sit a squat, 90 degrees or lower if possible until not minute
begins.)
The last 5 minutes it is up to the trainer to tell the
students what static hold they will hold for the remaining 5 rounds.They might include: plank, static hand stand
hold, T-rex position etc etc etc J
