The next CrossFit cycle will be focused on the Back Squat, working on the Power Snatch and focusing on the following skills: Pull-ups & Toes-to-bar.
The Back Squat!
In order to increase overall strength (and live longer) we must strengthen our Back Squat. Squatting is the most basic form of functional movement we, as humans, perform on a daily basis. Whether it is sitting in a chair or getting in and out of your car, squatting is used for all these tasks. The key points of emphasis are:
Feet shoulder-width apart
Hands just outside shoulders
Back lying on the upper back
Hips move back then down
Distribute weight over the middle of the foot to the heel
Hips go below the knees
Keep chest up on the way down and back up
Stand up with weight
Some common limiting factors for athletes include coming up on toes, knees caving in, leaning over with the chest and not going below parallel (hips below knees). All these factors are tied to limited mobility, which we are constantly working on at Terrain Fitness. The areas of limitations are based around the ankles, hips and torso. Below are some key stretches you should be doing if you are limited in any of these areas:
Did Someone Say Snatch?!?!
The last 2 cycles have been geared towards the Clean in Olympic Lifting. This cycle, we will be introducing the Power Snatch. You’ve seen these in workouts before and, if you went through our BASE classes, you saw this movement in great detail. The Power Snatch is one of the hardest lifts you will ever perform, but at the same time, its one of the most rewarding. Check out any PR (personal record) video and when you see someone about to stand up the Power Snatch, every single one of them has a smile on their face (and sometimes a tongue sticking out). The reason people do this is because its a very technical movement and it comes with a lot of practice. Once you hit that PR, you will be smiling too because you know all the hard work you have put in. For the first couple weeks, we, as coaches, want you to feel comfortable with the Power Snatch, so we do not want you to go heavy. We will be watching you very carefully and giving you cues on what needs to be corrected. Get the technique down first, then add weight. Remember, for the Power Squat, you do not go below parallel. Again, the limiting factors will be tied to mobility issues, just like in the Back Squat. So, working on the above areas for the Back Squat will transfer over to better mobility for the Power Snatch. Watch the video below for a demonstration on the Power Snatch.
Skills to Make Mills!
We asked, you voted and we listened! This cycle’s skills will be featuring Pull-ups and Toes-to-bar. For the programming, there will be stations, each week, focused on getting you that first pull-up or toes-to-bar or getting you stronger with them. The structure will be one week on and one week off meaning the first week will be pull-ups, then the second week will be toes-to-bar and then pull-ups again. So, you will getting 3 weeks of each skill over the next cycle! If you’d like to work on these skills more, remember any of these stations/exercises can be done on your own time as well, during Open Gym hours.
Rinse & Repeat
As always, we will be having a test WOD the first day of the cycle. Today, October 8, is the test WOD:
3 Rounds For Time:
4 Strict Pull-ups
30 Air Squats
In 6 weeks, it will be retested so make sure you record your results so you can see how far you’ve come in 6 weeks! If, for some reason, you are unable to do the workout today, you can always make-up the workout during Open Gym hours. If you have any questions about anything pertaining to the new cycle or just general questions, please don’t hesitate to ask one of us!
–Rodney and Rachel