Wednesday, July 13, 2011
Undertow
Warm up: 3 min jumprope, burgener x 10 w/ light load
Skill/focus: Power Clean
Take 2-3 sets to build your load
Workout:
50 double unders
20 v ups
15 chin ups
5 power cleans 155#/115# Rx+185#/135#"
4 RFT
The Burgener Warm Up
Burgener Warm-Up Proficiency Test
from CrossFit East Sac on Vimeo.
Burgener Warm-Up Proficiency Test from CrossFit East Sac on Vimeo.
How's your snatch folks? All jokes aside mine is far, far from perfect. There is a tremendous amount of skill and technique involved not to mention without adequate flexibility in the hips and shoulders you will not be able to carry out the lift with any degree of load. Like anything we do in order to improve upon one must work upon. An excellent tool for improving your form and technique on the snatch is the Burgener warm up. Coach Burgener has spent a large part of his life coaching/studying this movement not to mention has a son that competes at the Olympic level and a daughter that is an excellent coach/athlete. So when that appears on the board don't roll your eyes "ad nauseaum" and half arse it through the motions. Not unless you have an Olympic caliber snatch, then I won't say much other than share your talents with us less fortunates. View it as an opportunity to become better at your weaknesses. Here is an excellent in depth video on the Burgener warm up I highly encourage all to watch and take into consideration when performing the next time.
Along with this I also recommend working on your flexibility with any of Kelly Starretts excellent drills.
https://www.mobilitywod.com/
Undertow
Warm up: 3 min jumprope, burgener x 10 w/ light load
Skill/focus: Power Clean
Take 2-3 sets to build your load
Workout:
50 double unders
20 v ups
15 chin ups
5 power cleans 155#/115# Rx+185#/135#"
4 RFT
The Burgener Warm Up
Burgener Warm-Up Proficiency Test
from CrossFit East Sac on Vimeo.
Burgener Warm-Up Proficiency Test from CrossFit East Sac on Vimeo.
How's your snatch folks? All jokes aside mine is far, far from perfect. There is a tremendous amount of skill and technique involved not to mention without adequate flexibility in the hips and shoulders you will not be able to carry out the lift with any degree of load. Like anything we do in order to improve upon one must work upon. An excellent tool for improving your form and technique on the snatch is the Burgener warm up. Coach Burgener has spent a large part of his life coaching/studying this movement not to mention has a son that competes at the Olympic level and a daughter that is an excellent coach/athlete. So when that appears on the board don't roll your eyes "ad nauseaum" and half arse it through the motions. Not unless you have an Olympic caliber snatch, then I won't say much other than share your talents with us less fortunates. View it as an opportunity to become better at your weaknesses. Here is an excellent in depth video on the Burgener warm up I highly encourage all to watch and take into consideration when performing the next time.
Along with this I also recommend working on your flexibility with any of Kelly Starretts excellent drills.
https://www.mobilitywod.com/