Everyone did a great job today! I hope you all learned a bit more about the dynamic and elusive snatch today!
Here's are those warm-ups we reviewed to get us aware of the hips:
The Burgerner Warm-up:
3 reps of everything with PVC pipe:
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch lands (2, 4, 6)
- Snatch drop
- Hang power snatch
Here's a video from the CrossFit Journal!
Coach Tatum's Secret Sauce Snatch Warm-up:
5 reps of everything, once through with PVC pipe, once through with raw bar (without rest if possible):
- Vertical dip with shoulder shrug
- Vertical dip with high pull
- Muscle snatch
- Drop snatch to power position (Here's a video showing the drop snatch and some other ways to get under the bar.)
- Overhead squats with 3-sec pause at bottom
- Sotts press (Here's Coach Burgener showing the Sotts press)
- Overhead Duck walk, 5 each leg
- Backward duck walk, 5 each leg (Video demonstration)
- Tall Snatch (full squat) (Here's a demo of a tall snatch, it's his second pull)
Keep it up, Crossfitters!
