Perhaps some of you are wondering what is so darned important about the snatch that we would take an entire day to just worry about it. Well, I wrote an article on just that that was published in the Performance Menu a few months back. Because I care about you so much, here's a link to the article (it would usually cost you $2.75!) A few key points in case you don't have time to read the entire thing:
1. No exercises translate better into all the other exercises we do in CrossFit than the Olympic lifts (snatch and clean and jerk.)
2. Practicing more complicated skills correctly (like the snatch,) improves our coordination and proprioception (ability to sense muscular actions) across the board.
3. It's fun. The snatch not only improves strength, it's also a very specific skill. Getting to hone a skill is a good change of pace and an excellent way to improve our brains.
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Remember, in the snatch, I don't teach any movements arbitrarily or because it's the right way to do it. Every position is task oriented, and I am suggesting the most efficient and productive way to move the bar from ground to overhead in one continuous movement. This movement will not be identical in every athlete. So learn from experimenting, hone your technique when the weights light, learn what it really takes when the weight's heavy.
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Remember, in the snatch, I don't teach any movements arbitrarily or because it's the right way to do it. Every position is task oriented, and I am suggesting the most efficient and productive way to move the bar from ground to overhead in one continuous movement. This movement will not be identical in every athlete. So learn from experimenting, hone your technique when the weights light, learn what it really takes when the weight's heavy.
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In order to be comfortable in a snatch, you must be comfortable in a overhead squat. Here are a few videos from Mobility WOD on improving your flexibility in troublesome areas. Expect to see many of these stretches in class soon, and add them to your pre- and post- class repertoire.
Ankles (this is a big one for many of us)
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