Community Archive

You have the opportunity to work on a couple of the snatch skill transfer exercises today. It is very important to know the purpose and reasoning behind practicing these movements. Check out the article written by Cody Burgener below, son of well known weightlifting Coach Mike Burgener. 

The five skill transfer exercises are: behind the neck snatch grip push press, overhead squat, pressing snatch balance, heaving snatch balance, and snatch balance.

Olympic Lifts – Skill Transfer Exercises
Written by Cody Burgener

The skill transfer exercises primarily focus on strengthening the receiving position of the snatch (the bottom of an overhead squat), overhead strength, and give the feeling of driving/pressing the body under the bar.

Just like I mentioned in the Burgener warm-up article, you need to know the reason why we do all five exercises. You can’t go through the motions and not know the purpose behind each exercise and expect you are going to become a better Olympic lifter. My dad would always repeat to us one of his favorite quotes, “Practice does not make perfect; Perfect practice makes permanent.” In other words, know what you are trying to accomplish when working on these fundamentals, it will carry over into your performance in the lifts.

When performing all five of these lifts, the bar will be placed on top of the athlete’s traps. The same spot where athletes perform high bar back squats. Second, when we have a barbell overhead in a snatch grip, the athlete’s armpits need to be pointed forward not down (a good externally rotated, stable position). If you want to hold heavy wait overhead, this is the only way to successfully do that. Think about how a waiter holds a tray overhead, that’s how the bar should be held overhead.

Snatch Push Press: The snatch push press is very similar to the push press athletes commonly see in their CrossFit workouts. The only difference is that the bar is placed on the back with a snatch grip width. How you perform the movement is the exact same as a push press; make sure your dip and drive off the heels, have explosive hips that are moving vertically, not horizontally (just like the down and up in the Burgener Warm Up), and create speed on the bar with the legs, so the arms can be used as little as possible. When driving the bar up to the overhead position, make sure the path of the bar is a straight line, and it stays right behind your ears. Do not drive the bar backwards.

Overhead Squats: Overhead squats are a common exercise in the CrossFit community. The first movement you perform when performing the overhead squat is snatch push press, so make sure you use the technique stated above. Once you have the weight overhead, make sure your armpits are pointed forward. The bones need to be stacked to achieve the maximum amount of weight overhead. Performing the squat with weight overhead, we need to make sure we keep the torso as vertical as possible. To achieve this position, we need to make sure we have a tight core, drive our knees out to the sides – not allowing them to cave in, and the knees need to go out in front of the toes. If you perform a squat with vertical shins(knees and ankles stacked), your chest will drop forward causing the shoulders to roll forward, and you will lose the ideal position and stability of the shoulders. Overhead squat is a great exercise for core stability. Add a two second pause at the bottom if you struggle with this movement.

Snatch Balance: This is the fastest exercise of them all. The snatch balance is all about arm speed, footwork, and foot speed. This exercise is often performed with weights over your one rep max snatch, so speed and power are essential. Since we are working on footwork in the exercise, the feet need to start in the starting/jumping position. Just like in the heaving snatch balance, the snatch balance needs to be initiated by an aggressive dip and drive. After the dip and drive, you drive yourself under the bar with so much speed its unbelievable. As you are pressing the body under the bar, the feet are moving from the starting position to the landing position. If you aggressively drive your body under the bar while your feet are moving from starting to landing, the speed under the bar will increase dramatically. The snatch balance is an excellent exercise to understand what it feels like to receive weight in the receiving position of the snatch – the bottom of the overhead squat.

Next time you’re in the gym, I want to see you perform these skill transfer exercises with purpose. Don’t just go through the motions; imagine that you have your goal 1-RM on the barbell and you are going to have to be precise to make the lift.  If you do that consistently, these skill transfer exercises will be a game changer in your lifting performance.

For the full article, please go here.

- Coach Annie

Main Group Workout
Skill:
3×5 back squat

-or-

Build up a heavy single of each movement:
a) Behind the neck snatch grip push press
b) Overhead squat
c) Snatch balance

Work (gen):
3 rounds for time of:
50 double unders
30 kb swings, 70/53lbs
15 strict hand stand push ups

Work (comp):
3 rounds for time of:
9 bar muscle ups
21 burpee box jumps, 24/20″

Mobility Prep:
Hip mobility on box
T-spine mobility on medball
Frog stretch

Anybody can do CrossFit, just like anybody can pick up a club and play golf, or kick a ball and play soccer. But, to be really good at it, just like anything worthwhile in life, it takes a whole lot of practice, knowledge, and persistence.

Here at 101, we’re believers that if you’re doing to do something, do it right. Our Fundamentals Course is focused on building good habits and setting our students up for a lifetime of success through a pathof learning technique, building consistency, and gradually increasing intensity and complexity.

Check out our Getting Started section to see if you’re up to the task of becoming part of our community and be the fittest you’ve ever been in your entire life.

Sweat, suffering, success.  Training is a lifestyle and a process that we’re passionate about.  If you want to be able to say, and more importantly, feel like you’re in the best shape of your life, check out our Getting Started section and fill out the inquiry form.   Our Coaches will then contact you to bring you in for an orientation and assessment to start your training career. 

Motivation, commitment, knowledge, progress, perseverance, struggle, achievement, success, integrity, community, these are all aspects that students will experience, to a deep degree, through our Personal Training Fundamentals Course. We believe CrossFit has provided one of the most attractive fitness programs the world has ever seen and our mission is to make a positive impact on the community around us by offering CrossFit training with the highest level of quality and value possible.

Check out our Getting Started page and submit an inquiry to take your first step towards joining us in this incredible lifestyle.

Sweat, suffering, success.  Training is a lifestyle and a process that we’re passionate about.  If you want to be able to say, and more importantly, feel like you’re in the best shape of your life, check out our Getting Started section and fill out the inquiry form.   Our Coaches will then contact you to bring you in for an orientation and assessment to start your training career. 

Anybody can do CrossFit, just like anybody can pick up a club and play golf, or kick a ball and play soccer. But, to be really good at it, just like anything worthwhile in life, it takes a whole lot of practice, knowledge, and persistence.

Here at 101, we’re believers that if you’re doing to do something, do it right. Our Fundamentals Course is focused on building good habits and setting our students up for a lifetime of success through a path of learning technique, building consistency, and gradually increasing intensity and complexity.

Check out our Getting Started section to see if you’re up to the task of becoming part of our community and be the fittest you’ve ever been in your entire life.

Up to the challenge of changing your life? These students were. Our first day’s orientation and workout assessment session is very simple, but as many of our veteran students have come to understand, simple does not necessarily mean easy.

Our latest class of students took on the challenge of going through our assessment, committed to the enrollment in our Fundamentals Course, and came out the other side with more measurable improvements in cardio endurance, stamina, strength, speed, power, agility, flexibility, balance, coordination, and accuracy.

Beyond that, our goal was to help these students acquire the basic tools they need to begin their CrossFit experience and benefit from life long training results. We congratulate Nicole, Sandro, Albert, Alex, Alan, and Airene for successfully graduating from the Fundamentals Course. We’ll be looking forward to introducing these new students to the rest of the 101 community where the real fun starts!

Contact us at [email protected] to RSVP to attend our orientation and workout assessment session to take the first step towards taking back your fitness.

It’s not about new year’s resolutions, it’s about new life resolutions. Just a small look at our students who live our 101 lifestyle.

Contact us at [email protected] to get started with a free orientation for 1-on-1 personal training or enroll in our limited spaced On Ramp fundamentals course starting up in January.

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1) You may ask yourself why we focus on the Olympic lifts (the snatch, clean and jerk) as much as we do and the answer is that out of any movements we do in CrossFit, they train the most physical skills out of any that we perform in CrossFit.  Strength, power, speed, stamina, flexibility, agility, coordination, balance, and accuracy are all majorly involved when performing the lifts.  And because of the explosive nature of the lifts, we can get fitter without causing the body to be too sore to perform for the next workout.  The short answer is practicing the lifts will get your fitter quicker.

If you look at this really cool breakdown of the CrossFit Games Open movements, you’ll see that the snatch was the heaviest favored movement in all the competition.  That means that the better you are at the lift, the better chance you will have of competing at a higher level.

Keep working on your fundamentals.  I will state it right now, every single CrossFit 101 student will be competing in the CrossFit Games Open.  It’s an experience too good to pass up and it’ll be here before you know it.

2) As our community continues to develop, we ask that you make sure you know each other’s names in class.  If you don’t know someone, please introduce yourself, it’ll keep the community tighter and these relationships can help improve your training results.

3) The word of the day is: fortitude.  We’ll be randomly asking students what the word of the day is tomorrow, if you fail to respond with the right word, burpees will be issued.  It pays to read and pay attention to details.

Main Group Workout
Skill:
7×1 hang power snatch + power snatch
7×1 hang power clean + power clean + push jerk

Work:
In teams of ~3
Complete as many rounds as possible of in 10min of:
1 thruster
2 shoulder to overhead
3 front squats
(175/120lbs)

Only one team member may be working at a time and an entire round must be completed before the next team member can start.

Results:
111412 Team Thruster


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