Tags:

1 rep max 1rm 100m run 200m 300 300 wod 400m 400m run 500m row 600m run 800m 800m run air squats amrap annie arch hold Back squat back squats ball slams barbell lunge bear Bear complex. behind the neck push press bike bodyblasters box jump Box jumps boxjumps box step ups broad jump broad jumps bulgarian split squat burpee burpee box jump burpee pull up burpees carbs Chipper clean Clean and jerk clusters conditioning cork Crossfit Crossfit cork Crossfit games db db snatch deadlift Deadlifts diane dips double kb press double kb squat double kb swing double unders du's eva farmers walk floor press front squat g.t.o goblet squats gto hand release push up handstand handstand progression handstand push up hang snatch helen hlr hollow arch hollow hold hollow rock hollow rok H row hr pushups hspu kb clean and press kb high pull kb push press kb siwng kb swing kb swings kettlebell swing kte l-sit ladder Lb back squat low bar back squat l sit progression lunge lunges man makers max pull up max pull ups med ball med ball baby mobility mountain climbers muscle up oh lunges oh walking lunge Olympic lifting overhead lunges over the bar burpees ovh lunge ovh squat Paleo pallof press partner carry pistols plank plate burpees plate pushups power clean power clean and jerk power jerk power snatch press primal pull up pull ups pullups push jerk push press push up push ups pushups Racing rack hold reverse ball toss reverse lunge ring row rkc plank room run row run run100m run 400 m run 800m russian siwng russian twist sdhp shuttle sprints side plank sit u sit ups skill snatch snatch balance snatch deadlift social spiderman lunges split jerk split squat Sprints squat squats strength strict press suicide sprints suitcase hold supine ring pulls supine ring row t2b tabata tag team tgu thruster thrusters tiredrag tire flip toes to bar training turkish get up upper v-ups wall ball wall balls wb situps weighted lunge wheelbarrow wide grip ring row wod workout of the day YouTube

Crossfit Cork Tuesday 22/1/13

a8668-dead

At the start of the Deadlift or in any pull from the floor you will recruit the Quadriceps muscle(top of the thigh) initially which gives us knee extension, the hip extensors are in isometric contraction,(not moving just stabilising) until the bar passes the knees when the hip extensors take over. What does this mean in real terms? When you go to lift you will be pushing back your knees and the bar should be coming up off the floor, with you keeping your chest at the same angle from start, if you get it wrong then all that happens is that your hip will rise as the knees move back and your chest will fall slightly. The weight is then pulled with the hip and with a large unnecessary load on the back to stay in contraction. This will be more prevalent next week when will be taking the bar from the floor in a full power snatch but try to get a feel for it as you pick up the bar today or any day for that matter.

Strength
Below the knee Power Snatch
3 x 3
Snatch Balance
3 x 3
The position for below the knee is with the knee slightly bent. Stand tall with the bar, dip the knees forward slightly with the back upright and then lean forward pivoting at the hip till the bar sits just below the knee cap,Reverse – straighten up the torso and as the bar reaches the pocket position drive upwards into a power snatch
For the Snatch Balance a small dip drive to move the bar is to be used, do not dip as much as you would for a push press or power jerk as this then becomes a heaving snatch balance.
Conditioning
Tabata intervals 12 minutes
First 4 no rest
Renegade Row Man Makers 10/7kg
Next 2 intervals with rest
5 and 10m Suicide sprints
Rest 2 intervals

Crossfit Cork 2017 - All rights reserved | Find us on Twitter, Instagram and Facebook

Scroll Up