Monday 140714

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Every minute on the minute, for 15 minutes complete:
30 Double unders
1 Squat clean, 205#/135#
2 Split jerks, 205#/135#

Post scores to BTW.

Luke - Snatch-grip deadlifts. Building that posterior chain.
Luke – Snatch-grip deadlifts. Building that posterior chain.

Building Your CrossFit Engine by Colby Knepp

Your posterior chain is your engine. 

According to Coach Greg Glassman, “Powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess, and nearly everyone we’ve met with that capacity was a great athlete.”

Powerful hips = better athleticism. Better athleticism = better CrossFitting. Better CrossFitting = abs. Because that’s what were all really after.

So, how do you get a stronger, more powerful posterior chain?

First, you need to be pulling heavy from the ground. Deadlifts will give you the most bang for your buck. Snatch grip deadlifts will strengthen position and posture for the first and second pull of the snatch and also build some some strength in the upper and mid-back.

Second, read this article in its entirety and add these exercises into your pre-WOD warm up routine.

Of course building your posterior chain is only one part of the equation in becoming efficient at CrossFit (skills, lungs, mental toughness, good movement to name a few), but it sure helps to have powerful hips.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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