Bench press 3 – 3 – 3 – 3 – 3 reps
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Addie has a bit more work to do than most when wall ballin'
Olympic Lifting with Coach Luke
I remember the first time I tried a clean. I was at 24 Hour Fitness with my brother Matt. I had told him about these "cleans" I had seen on the CrossFit website, but I continually had to skip those workouts, since I had no idea what they were. So, he tried to show me. I got one thing, and one thing only out of that session: stomp my feet on the ground as hard as I could. Thus, my most-awesome donkey-kick was born.
Fast forward a year, I'm still struggling with cleans and barely ever try its companion, the snatch. The whole movement of the clean feels awkward. Every time I try one, I change something, but I don't know if what I'm changing is right. With no feedback, and no instruction, my progress was at a snails pace. How I wished that I could have had someone knowledgeable to show me how I could improve.
Some four years have passed since I began doing CrossFit, and now I'm the one teaching others these movements. The progress I've seen out of the athletes at Verve is remarkable. It's taken me these four+ years to reach my PR's; I see others challenging or exceeding those numbers in months.
But do the olympic lifts intimidate or confuse you? Have you not seen a PR in the Snatch or C&J in awhile? I urge you to try one of our Olympic Lifting classes. These classes are designed to help people of all levels to focus on the particulars of these fantastic lifts. What's the correct starting position for a clean or a snatch? Where should your shoulders line up? What's the difference between an Olympic squat, CrossFit squat, and a power-lifting squat? What's the difference between a clean, hang clean, power clean, and hang power clean? These are things we have an opportunity to discuss during this one-hour class that we may not always be able to go over during a normal WOD.
The way most classes will work is like this:
Achieve 1RM for Snatch for the day
then…
Snatch balance: 5×5 @ 65%,75%,85%
Snatch pull: 5×5 @ 95%, 105%, 115%.
Cookie: max rep OHS @ 50% of 1RM.
These movements build athleticism by developing speed, agility, balance, flexibility, power,… each of the ten physical traits of fitness. They are incredibly rewarding when the skills are mastered and the improvements in your lifts are reflected across many of the movements we perform. Plus, they’re fun and are a nice change of pace. So come join us for an Olympic lifting class and see what you’re capable of.
