CrossFit Team Offutt Tactical Fitness

Day 76 of the 100-Day Burpee Challenge!

WOD:

Pic courtesy of telgraph.co.uk

10x100M Sprints

Post best time to Comments/LogWOD

 

 

Cash Out:

Banded Hamstring Stretch

2min each side

 

 

Firebreather Piece (done on your own outside of class time):

Snatch Deadlift:
5 x 75% of Deadlift 1RM
3 x 85%
2 x 90%

followed by…

For Time:
-50 Hand Release Push ups

 

 

For those not familiar with Snacth Grip deadlift, the following is courtesy of T-Nation…

How To

Despite the snatch grip deadlift appearing to be technical wizardry, it’s an easy maneuver to master as long as you’re working within your means.

Feet

Start by settling your feet underneath the bar, lining it up over the mid-foot. Your feet shouldn’t be quite as wide as squatting width, but they shouldn’t be quite as narrow as deadlifting width, either.

You need to give your torso some room, so point your toes out anywhere from ten to twenty degrees. This makes getting into the bottom position easier, which helps keep the lower back rigid

Grip

Take your grip on the barbell with the same width that you tested into earlier. Along with having a suicide grip on the bar, make sure you lock your elbows.

Think about pulling the bar apart with your hands. This keeps both the elbows and upper back tight. Losing slack in either of these areas is a recipe for hunching over and losing spinal position. It’s common to “forget” about the elbows because they’re not normally a concern during conventional deadlifts, so make it a point to remind yourself.

Finish

The feet are in place and the grip is settled. To finish the setup, bend your knees until your shins hit the barbell. Once contact is made, lift your chest and settle the lower back into a neutral position. You’re now ready to pull.

The Pull

Drive the bar off the ground using your legs. Envision squeezing yourself into the floor. Be sure to keep your back angle constant during the initial leg drive. When the bar passes your knees, drive the hips forward to a strong lockout with tight hips. Remember to slide the barbell up your body. For the sake of your lower back, don’t let it float away

As a small aside, be sure to bring your shoulders with you at lockout. If you don’t, depending on your grip width, there’s a good chance the bar will settle right across your junk. Guys, consider yourselves warned.

To set the bar down, reverse the directions above, breaking at the hips until the bar reaches the knees. Reposition yourself after each rep to ensure that your back stays in good position.