Friday 120706

For time:

Run 800m
21 Turkish get-ups, 45# (33#)
42 Hip extensions
Run 400m
15 Turkish get-ups, 45# (33#)
30 Hip extensions
Run 200m
9 Turkish get-ups, 45# (33#)
18 Hip extensions
Run 100m

Post time to comments or BTWB.

Snatch: explosive, refined power.

The Snatch, Part 1: The First Pull
a series from Coach Luke…….. 

This will be the first post in a three part series to demonstrate the fundamentals of the snatch. For our purposes, we will divide it up into the three pulls; the first, second, and third.

The Snatch… is really hard to do. There are 126 joints moving at once. You’re supposed to jump, pull, land, and stand, all in one movement. This series is going to break that mass of movements down into different parts. We are going to start with the “first pull,” or, as it is also called in lifting circles, the “lift off.” The lift off is simply lifting the bar from the floor to just past the knee. You would think that it is the simplest part of the Snatch. It is amazing to me, however, the struggle with the fundamentals of a good lift-off.  In the beginning we teach this segment like a Deadlift to make it an easy transfer when learning complex barbell movements, but for those ready to dig deeper into proper snatch specific technique here are the finer points:  

Let’s begin with your starting position. Your feet should be in the jumping position, meaning, underneath your hips. In your starting position, weight should be centered on the middle of your foot, and your shoulders should be directly over the bar. What you’ll immediately notice in this position is that your shins are not at vertical, and your hips are much lower than they would be in the normal deadlift that we practice. This is on purpose. However, hips should still be just above the knees, and shoulders well above the hips.

Proper set-up is key.

Now that you have your set-up, we must lift the bar off the ground. As you look at your set-up you will notice that your knees are in the way of the bar. The bar must have a clear path. Therefore, you must aggressively pull your knees back, while maintaining your original torso angle. You will notice something significant when you do this: The weight on your feet shifts (back to your heel), and the bar trajectory shifts in towards you (not straight up). Once the bar passes your knees, your shins have now been pulled back to vertical, the hamstrings should be under tension, your weight is squarely on your heels, and your shoulders have changed from being directly over the bar to well out in front. This is the lift-off. If not done properly, your weight may not be centered properly, you may not have proper hamstring tension, and bar trajectory will be affected. Done correctly, and you should be in a great position for the second pull, to be covered next week.

3-2-1, Lift-off!

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  1. Scotty :

    Couple of questions for the workout today. First, are the TGU alternating or are those reps for each arm? Second, are we using the barbell, kettlebell or dumbell for the TGU”s? Luke thanks for the snatch lessons!

    Cool beans

  2. Cherie :

    Scotty – use a BB, those are total reps (not double) and try to get even amount of reps on each arm but they don’t need to be alternating!


  1. […] Verve has a great article on the first pull of the snatch. Click the link for the whole thing. Let’s begin with your […]

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