13 December 2010

Workout of the Day:

21-18-15-12-9 DL, Burpees, AbMat Sit Ups with the Elite version being 21-18-15-12-9 Power Snatch 115/75, Wall Ball 20/14, Knees to Elbows

Ah yes the power snatch…This movement is consists of moving weight from the floor to a locked out overhead position. All jokes aside, being able to execute a power snatch is one of the hardest and most beneficial dynamic lifts in CrossFit. Although even a person lacking shoulder mobility will be able to do this movement. Let’s explore why this is such a rewarding lift…

“when an exercise is done in an explosive manner, the muscles and attachments are worked in an entirely different way than during static movements. The quicker, more synchronized motions required in these exercises forces the nervous system to be involved to a much higher degree. This not only produces greater strength gains, but helps improve other athletic attributes, such as foot speed, timing, balance, and coordination, which are easily carried over to any other athletic endeavor.” Bill Starr

Another benefit of this movement comes from that wide grip and long pull. Many muscles are brought in to play because our grip in a power snatch is so wide. These muscles being; the lats, the rhomboids, wide parts of the traps, and  your rear deltoids.

When locking out weight overhead, as is done in the power snatch, all the muscle groups that support the spine and strength out core (or mid-line) are activated.

Even at home you can practice to perfect your power snatch. Just remember the Burgener Warm Up we did, it takes a little over two minutes to complete, if you do each day Coach Burgener promises in 4 to 6 weeks you will be hitting new PR’s.

Mobility WOD