5 Rounds For Time:
21 Sumo Deadlift High Pull 115/73
Sprint 200m
21 Push Ups
Rest Exactly 2:00 Minutes Between Each Round
Click image to enlarge
The snatch, or squat snatch as we call it in CrossFit, is not being used here as an anatomy slang term. We are talking about the most technical athletic movement that can be done with a barbell. The snatch is divided into three pulls which combine together in one fluid motion, bringing a barbell from the floor to an overhead position.
The first pull brings the barbell from the floor up to the mid thigh (shown in pictures 1 and 2). In powerlifting this is known as a deadlift. At the mid thigh region the second pull begins.
The second pull involves transitioning from a bent over to an upright torso position leading into an explosive jump which creates momentum and elevation on the barbell (starts in picture 2 and is finished in picture 3). The second pull is nothing more than a vicious hip extension which transmits the force applied on the floor through the body and down the arms into the barbell creating upward momentum on the barbell. If the arms start to pull the bar upward before the hips have finished extension, the ability to elevate the bar is greatly diminished. Remember, "When the arms bend, the power ends!"
The third pull is the pull under the barbell (starts in picture 3, continues in picture 4 and is complete in picture 5). This part of an Olympic lift involves pulling on the barbell in an effort to move your body downward much faster than gravity alone could get you down there. As the load you are attempting to snatch increases, your ability to create elevation on the bar during the second pull decreases. In other words, you can not heave a very heavy load as high as something relatively light. In order to get something very heavy overhead you need a violent second pull to elevate it, immediately followed by a lighting fast third pull to get your ass under that barbell.
Once the barbell is locked out overhead, the athlete can stand straight up like an overhead squat and WHOOALLAH, you have just witnessed a snatch. Yesterday was many of your first attempts at the Squat Snatch, including super stud Erika Jones pictured above. Great job to all on a super tough workout yesterday.
From the main page today, an inspiring video proving to us again the universal scalability of the CrossFit program. This is something you all should see.
"The Warrior Spirit: Turning Misfortune into Fortune" by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]
