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Skill
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The Agility Ladder
Dot drills. Agility ladders. You will be ready for the combine!
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WOD
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CrossFit Open WOD 14.1: Complete as many rounds as possible in 10:00 of:
30 Double-unders
15 Snatches, 75#/55#
Compare to 2/28/14.
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The holidays are great because some of our peeps come home to visit their family. Hez is back in the house!!
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Snatches today. Every think about arm rotation and what it should look like during the start and the finish of the snatch? If you said yes then you are a nerd. But that’s OK, so are we! Here’s a sweet little write-up from Catalyst Athletics on arm rotation during the snatch. Check it out!
Training Tip: Internal/External Arm Rotation
I saw a very enthusiastic post on a certain social media site the other day regarding the orientation of the arms in the snatch. Much time in this post was spent arguing about the internal rotation of the arms in the pull of the snatch because internal rotation overhead was bad for the shoulders.
Remember that the orientation of the arms during the pull has nothing to do with the orientation in the overhead position. You don’t have to sacrifice one for the sake of the other.
In the pull (right from the start), we want the arms internally rotated – that is, the bony points of the elbows turned to point to the sides. This allows us to pull the elbows up and out, which helps accelerate us under the bar while maintaining proximity. Overhead, we want the points of the elbows oriented about halfway between straight down and straight back. If you’re not clear how this is possible, just do some light muscle snatches with the proper positions in the start and finish and you’ll be reassured.
