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plyometric training provides explosiveness for sport by increasing speed/force of muscular contraction
Daily Workouts: 0500, 0600, 1630
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As many rounds in 12 minutes of:
12 hang squat snatches, light
12 box jumps, 24″ box (20″ box)
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The Hang Squat Snatch
The video entitled “hang snatch” under CrossFit’s exercise & demos section is actually Sage Burgener performing a high-hang snatch. In the hang snatch, the bar must go below the knee to start each repetition. Colorado Springs CrossFit provides a free video teaching the snatch progressions to the ultimate performance of the hang squat snatch.
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Coach Burgener describes the snatch lands featured in the video linked above as the best assistance exercise for teaching/learning the squat. In a snatch land, the bar is held overhead in a snatch grip position and feet are poised in a jumping position directly under the hips. Without dipping, athletes aggressively pull themselves into a full overhead squat which forces their feet to assume a 2-3inch wider landing position. Coach Burgener explains that people often go wrong with the snatch by engaging their arms too soon, or pull too much with their arms and for too long. He explains that the momentum on the bar is a by-product of a jump, and once that jump/extension against the ground creates momentum on the bar, you must deliberately and aggressively pull your body down. But keep particularly in mind this Lyn Jones quote: “when the arms bend, the power ends” – only after full violent ankle, knee, and hip extension should your arms bend, and again, your arms don’t pull the bar up, they pull the body down!
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The CrossFit Journal provides further instruction and explanation of this extremely complex movement, and encourages athletes to master it: “receiving the bar overhead at the bottom of a squat requires a high degree of flexibility, coordination, accuracy, agility, and balance, even at very light weight… but the benefits of learning the movement are immense.”
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Scoreboard
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As many rounds in 12 minutes of:
12 hang squat snatches, light
12 box jumps, 24″ box (20″ box)
.
The Hang Squat Snatch
The video entitled “hang snatch” under CrossFit’s exercise & demos section is actually Sage Burgener performing a high-hang snatch. In the hang snatch, the bar must go below the knee to start each repetition. Colorado Springs CrossFit provides a free video teaching the snatch progressions to the ultimate performance of the hang squat snatch.
.
Coach Burgener describes the snatch lands featured in the video linked above as the best assistance exercise for teaching/learning the squat. In a snatch land, the bar is held overhead in a snatch grip position and feet are poised in a jumping position directly under the hips. Without dipping, athletes aggressively pull themselves into a full overhead squat which forces their feet to assume a 2-3inch wider landing position. Coach Burgener explains that people often go wrong with the snatch by engaging their arms too soon, or pull too much with their arms and for too long. He explains that the momentum on the bar is a by-product of a jump, and once that jump/extension against the ground creates momentum on the bar, you must deliberately and aggressively pull your body down. But keep particularly in mind this Lyn Jones quote: “when the arms bend, the power ends” – only after full violent ankle, knee, and hip extension should your arms bend, and again, your arms don’t pull the bar up, they pull the body down!
.
The CrossFit Journal provides further instruction and explanation of this extremely complex movement, and encourages athletes to master it: “receiving the bar overhead at the bottom of a squat requires a high degree of flexibility, coordination, accuracy, agility, and balance, even at very light weight… but the benefits of learning the movement are immense.”
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Scoreboard
| Drake | 4+12-8rds | 85lb |
| Chris | 4+12-2rds | 45lb |
| Vic | 4+12-4rds | 65lb |
| Cooke | 5+2rds | 65lb |
| Spradlin | 4+2rds | 45lb |
| Damon | 5rds | 65lb |
| Mackey | 5rds | 75lb |
| Mathews | 4+2rds | 85lb |
| Doenges | 4+8rds | 75lb |
| Amber | 3+4rds | 45lb |
| Lauren | 2+12rds | 65lb |
| Laura | 1.5rds | |
| Mathews | 5rds | 65lb |
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SWOD:
3X5 Power Clean (add 5 pounds)
5+2 @ 65#
4-10+4 @65#
Ginger,
Have you recieved any feedback on the Scavenger hunt? That is a 3 day weekend, so if it is going to be that weekend I would rather it be on the 20th. Also, Crystal and I are in for the challenge. Thanks
Vic, thanks for the feedback – I forwarded your comment to Caitlin just in case she missed it – hope you guys are enjoying your weekend – miss ya
4+2 @ 85#’s- 1st attempt
5+0 @65#’s -2nd attempt