Month: September 2013

Linear Bar Path

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I saw this image posted from the CrossFit games and it made me think about the new people that I’ve been teaching snatch and clean and jerk.

We teach linear bar path and that the bar should travel in a straight line. I think where this gets confusing for some people is that because we tell them that the bar has to travel in a straight line, they feel the need to move the body in a straight line .

In order to get to that full extension or what is referred to as “triple extension”. Shrugging / Hips / legs feet up on toes, then you really need some extension of the spine. That arch of your back will allow the bar to travel straight up, and having your back in extension isn’t detrimental because at this point it is really non load bearing as the weight is already traveling upwards at a high rate of speed or at least it should be!

 

Summation
If you want a strong pull on your clean and or snatch in your Olympic lifts then you need to arch your back when you finish your pull. If you aren’t, then you aren’t fully extending and you are not optimizing your lift. The bar still travels straight up and down, and it’s important to let new people know that although the bar path is linear, your body position is not.

clean-dong Snatch Technique

CrossFit Skills Inventory

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So you are newish to CrossFit, and although your desire for improvement is insatiable, at some point you should take inventory of where you sit. After all not all of us are going to the CrossFit games, and really, not all of us want to. But how is your General Physical Preparedness. Here is a good measuring tool to figure out how you stack up and determine where you may have weaknesses.

A thanks to CrossFit Oahu. and CrossFit One WorldHere are the 32 skills and their standards:

  1. 5 reps- front squat (155/105). Crease of hip below parallel and full hip extension at top of squat.
  2. 5 reps- overhead squat (95/65). Crease of hip below parallel and full hip extension at top of squat.
  3. 5 reps deadlift (225/155). Full extension at top of lift and hands must stay on bar for all five reps.
  4. 5 reps- kettle bell swing (32kg/20kg). Arms must stay straight and ears must be in front of arms in overhead position.
  5. 3 reps- thruster (135/95). Crease of hip below parallel and ears in front of arms in overhead position.
  6. 15 reps- wall ball (20/14). Crease of hip below parallel. Ball must touch wall and go OVER the 10’ mark. Must catch ball on every rep. A drop of ball constitutes a failed attempt. 
  7. 5 reps- squat clean (135/95). Must catch bar in full squat position with crease of hip below parallel. Must stand to full hip extension with elbows in front of bar. Hands must stay on bar for all five reps.
  8. 5 reps- jerk (135/95). Ears in front of arms in locked out overhead position. Push jerk or split jerk.
  9. 3 reps- squat snatch (135/95). Must catch in squat position with crease of hip below parallel. Must stand to full hip extension. Must keep hands on bar for all three reps. You can keep attempting as long as you get three in a row and don’t let go of the bar.
  10. 3 reps (each arm)- one arm dumbbell snatch (50/35). Must catch in full squat with crease of hip below parallel. Dumbbell never touches ground during all six attempts.
  11. 5 reps- Dumbbell hang squat clean (50/25). Must catch in squat with crease of hip below parallel.
  12. 5 reps- press (95/65). Ears in front of arms in locked out overhead position.
  13. 5 reps- push press (135/95). Ears in front of arms in locked out overhead position.
  14. 5 reps- sumo deadlift high pull (95/65). Elbows above bar in high pull position.
  15. 15 reps- ball slam (20/12). Arms straight overhead in top position with ears in front of arms. Must catch ball on bounce while in squat position. Dropping ball constitutes a failed effort.
  16. 5 reps- bench press (BW/66% of BW)
  17. 10 reps- kipping pull-ups. Full extension of arms at bottom. Chin over bar at top.
  18. 5 reps- strict pull-ups. Full extension of arms at bottom. Chin over bar at top. 
  19. 1 ascent- rope climb 15’. Must start on with butt on ground. Using feet is okay.
  20. 3 reps L pull-up. Toes must be above hips at the start and end of pull-up. You can lower the legs at every rep, but toes must be above hip before you start pull-up motion.
  21. 3 reps- muscle-up. Must turn palms out at bottom prior to beginning movement. Must turn palms forward when over the rings before returning to start position. Must not come off the rings for all three reps.
  22. 25 reps- push-up. On count of judge. Down, hold, up, hold. Chest touches deck. Full extension of arms at top of push-up.
  23. 5 reps- slapping push-ups. Touch chest to deck, then both hands must touch the chest when at top of the pull-up. 
  24. 10 reps- bar dips. Shoulders below elbow at bottom position. Arms straight at top position.
  25. 5 reps- ring dips. Shoulders below elbows at bottom position. Must turn palms forward when over the rings at finish position.
  26. 5 reps- handstand push-ups. Forehead touches deck. At top position, head comes forward and ears are in front of arms.
  27. 10 reps- burpee. Chest touches deck. 6” jump.
  28. 10 reps- GHD sit-up. One hand touches ground at bottom position. One hand touches foot post at top position.
  29. 10 reps- kipping knees to elbows. Done on rings. Knees must go over the elbow. Arms must stay straight.
  30. 10 reps- rebounding box jumps 20”. Must jump as soon as feet touch the ground. Must get full hip extension jumping off box.
  31. 3 reps (each leg)- one leg squat. Butt must go to ankle depth. You leg extended cannot touch ground for all three reps.  
  32. 10 reps- double under. Self explanatory.

Please note that as the CrossFit world evolves and becomes more mainstream these standards may seem easy. CrossFit.com workouts will always get harder and 225 power cleans will be the old 185, and which subsequently was the old RX weight for power cleans at 135. The pointy end of the stick for which CrossFit programs increasingly gets further away from normal people. So remember this was originally posted in 2010.