Snatch | WOD 5.10.18

Snatch Complex

Snatch Pull (4 seconds down) + Snatch Pull (4 seconds down) + Snatch

Build to a heavy but perfect load on the complex. No misses, no press outs.

Post loads to comments.
Exposure 6 of 8

_____________________

20 Minutes Not for Rounds:
600m Row/1 Mile Bike/550m Jog

then, either…

A)50′ Handstand Walk
B) 3 Wall Walks + 10 Shoulder Taps at the top of the wall walk
C) 100′ Bear Crawl (with hips higher than shoulders)

Choose a Handstand Walking practice option that is suitable for you, and perform the mono-structural movement at a recovery/conversational pace. If you choose the 50′ Handstand Walk, you should be able to complete the distance in 1-3 sets.

Post work to comments.

Register for Active Life Strength!

There are still spots left in Coach Keith‘s next Active Life Strength class, which starts this Monday! The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain.

Here’s what Colleen M., who just did a previous cycle, had to say about the class:

My pain was being caused by shoulder impingement and a labral tear of the hip. At my wits end with my shoulder, I thought, “I will go back to HSS and ask them to do surgery.”  I was just sick of it.  Just as the surgery idea was taking hold, Active Life was offered at CFSBK.

Putting an Active Life program in a regularly scheduled group class was the magic formula for me. I find it very difficult to work on my own. I need the guidance of a coach, the structure and dynamics of a group class combined with individual program tailored to each participant’s needs. This saved me and my shoulder.

I know, disclaimer, not meant to diagnose or treat, etc., etc., but this is my experience. Looking into surgery was the next step for me if Active Life didn’t work, and it DID work. I have mobility now and I’m happily working pain free.

As for my hip (a two year old injury) HSS and NYU hip center both said that the cartilage could not be repaired on its own or through surgery, but if I could strengthen my core I could relieve pressure on the joint. Strengthening the core works, but doing self-guided extra work outside of group class is just not my strong suit. Flash forward to Active Life About half way through, I had a revelation–my individual program was forcing me to use all the muscles on my back, and on the back of my legs!  There’s an inner hamstring muscle that I didn’t even know I had, from that to my lats and up and down, shoulders to heels, all those muscles woke up and I learned how important they are. It was just so extraordinary. Strengthening everything behind me I was relieving the injuries on the front of me.  WOW.  I’m so happy.

I’m now adding some weight to the bar and I have a few post-injury PRs. I can also tell you that I can now bound up the subway stairs two steps at a time – a first for this New Yorker of 26 years! Having fun with my new superpower.

Sound like something you need? Check out the options below!

 

Register Here!

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

_____________________
Yesterday’s Results Board: Front Squat / Ring Row | DTish
Starting CrossFit: Dealing with Obstacles CrossFit Journal
How a Special Diet Kept the Knights Templar Fighting Fit Atlas Obscura