Friday 150123

Hang Squat Clean 5 – 3 – 1 – 1 – 1

Then every minute on the minute for 10 minutes:
Even minutes, 5 Hang Cleans @ 60% of 3 RM Hang Clean
Odd minutes, 5 Muscle-ups

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Ben and Mat on dueling rope climbs!

Ben and Mat on dueling rope climbs!

HAVING A NICE RACK and why you may not have one!

Having a poor front rack can be the bi-product of MANY reasons: Tight wrists, tight shoulders, stiff thoracic spine, or general non-ninjaness.  In the following post, we will discuss all of the reasons listed above.  Some of the tips you can do sitting in your chair at work, some should be relegated to Verve.  No matter where you are, if you front rack looks the picture above, do some of them.

CrossFit Invictus posted an article on some simple wrist mobility drills you can do when you see Cleans of Front Squats come up in a WOD:

1) Wrist Rotations. This is very basic. Wrap your fingers together and move your wrists around in every possible direction. Hold any position that feels a little tender/limited for a few seconds. Repeat often throughout the day.

2) Planche Push Up Position. Get into a plank position (elbows fully extended at the top of the push up). Turn your hands inward so your fingertips are pointing toward your toes. Keeping a rigid torso, shift your body forward so you have an angle from your shoulders to wrists. Hold this position for 20-30 seconds (or as long as you can bear) and repeat. If this is too intense, drop down to your knees and complete.

3) Front Squat Rack Position. If this position is bothering you as you front squat, chances are you need to get your wrists working through the range of motion required for a front squat. It is not your wrists holding the bar in place, it is your shoulders but . . . you need good wrist mobility to get that heavy bar sitting correctly on top of your shoulders. Load a bar on a desired rack setting. Set up in a rack position, with your elbows pointing as far forward as possible and weight sitting on your shoulders. Pick up the bar and rotate your elbows forward, then re rack the bar. Repeat this process until you see a change in your rack position.

4) Static Holds. Pull your wrist back into extension and/or flexion and hold for at least 20-30 seconds.

5) Wrist Walks. I just discovered this drill and love it. Place your palms on a wall, with your arms straight and fingers pointing to the ceiling. Keeping contact with the wall, walk your hands down the wall. Go as far down as possible without letting your palms come off the wall. Once you reach the point where you can’t walk your hands down any farther, turn your hands around so your fingers are now pointing to the floor. Walk your wrists back up the wall as far upward as possible. Repeat as desired.

6) Check Your Keyboard. Get your wrists in a neutral position when typing! Check out Invictus extraordinaire Cynthia Lumley’s article on a standing work desk.

You can find the full post here.

Here is a video from Verve member and all around awesome PT Dan Pope.  Dan will address tight thoracic, shoulders, triceps, and wrists.  There are some oldie but goodies, and some stretches that may blow your mind!


-GOOD LUCK TO all of the Verve athletes competing this weekend in FrostFit @ CrossFit SoCo!!  Here is the schedule of events and heat times for all of the teams!!  If you are down south, go and show some Verve love, or send them some love in the comments below.

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