Powerful hip extension is the key that unlocks athletic performance. The golf swing, baseball pitch, vertical jump, off the lip, ski jump… all include a strong AND fast (powerful) opening of the hip. The way it relates to general health and fitness is much the same as it relates to sport. Develop this kind of power and your aptitude in sport is enhanced and what we have found in our training regimen – one that strives for high levels of intensity- is that repeated bouts of power allow us to do more work. More work capacity IS increased fitness.
Read a Breaking Muscle article (with a bunch of videos) on the topic of hip extension HERE.
CrossFit Malibu, Virtually- ZOOM Class Session at 9am
Check the drive on Andy: knees locked, ankles extended and hips all the way open, DB flying UPTuesday’s WOD at 7 and 9am, again at 4pm
12 minutes to build to a moderately heavy set of 3:
Hang Power Snatch
Record heaviest 3 rep set
-then-
6 minute AMRAP:
10 Hang Power Snatch (35/25kg)
50 Double Unders
Record total number of rounds and remaining reps
Intended Stimulus
The main focus for the day is improving technique in the hang power snatch. We will take the majority of class after the warm-up to drill positioning and technique in this lift. If technique allows, you’ll build to a moderately heavy set of 3 Hang Power Snatch. If this is new to you, you’ll get a lot of practice at a moderate load. Then, we use all the skill we developed in a quick 6 minute finisher of double unders and hang power snatch.
General Warm-up
Grab a jump rope and go for 1 minute of singles or double under practice. Hang from the bar for a while before getting in 10 air squats, 10 lunges, 10 push-ups, and 10 scap pull-ups. Grab a PVC and go for a set of pass throughs and around the worlds.
Specific Warm-up and Weightlifting
We’ll stick with the PVC a little while longer and go through Burgener warm-up for the hang power snatch. Then, grab an empty bar and we’ll do it again. The coach will lead you through a snatch grip basic barbell. After some hang power snatch practice with very light load, add load as the coach directs. We are looking for smooth and crisp lifts. No dropping today until after rep #3!
Workout Notes (Metcon)
Notice that the Rx load is relatively light today. That means you’re looking to go unbroken on the hang power snatches for the first rounds. If you need to scale the double unders, first cut the number of reps down to something where you’re jumping for no more than :45. Scale to 2x singles if you need. This is an all out sprint that also demands focus on the snatch technique.
Finish
Finish with pigeon and elevated childs pose.
