Hey MWodies,
Today’s episode is a love letter to all those kids taking on this weeks heinous snatch ladder. We cover some ideas for movement prep and keys to more efficient mechanics.
Regular followers should be familiar with the movement prep ideas except that we want to add in another small pre-game mob/prep session earlier in the day. Also, prep for rotation by working on the rotation components of the lock out and the internal rotation components of the first pull.
Key mechanic ideas: 1) Torque/Tension Farm during your negatives 2) knees out at the bottom as the weights touch to save your back and speed up your middle pull 3) keep those shoulders back so that you can keep your back in extension.
Be efficient early. You’ll need your back and shoulder when you get to the last few minutes of the workout.
Be great.
Kstar
43 Responses to “Games Open WOD 12.2: Movement Prep and Mechanics”
Trackbacks/Pingbacks
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Great stuff Kstar. I follow your blog and do your MWODs on regular basis and really appreciate them. But I absolutely love your Open WOD prep posts. I am not a games caliber athlete (Yet! I turn 45 in 2015 and plan to qualify for the 45-50 masters division that year), but I think that they are even more helpful for the average CrossFitter just trying to give his best effort on the Open WODs. Thanks man!
these vids are really helpful but i have to admit to being confused about the use of the term “torque” i know its used differently in the US and the UK, but is it being used interchangeably with “tension”? like potential energy through muscular tension?
I’m a HUGE fan. I so agree with J. Palvic. You are the best for me the average cross fitter. I feel like you’ve saved me from a lot of potential injury and or undo stress on my joints and what not. These preps are the best and efficiency is the first key in maximising these wods. I’m 45 and have been doing cross fit at Cross Fit Hendersonville for a little over 6 months and love it. My coaches are great there but you give that extra knowledge that helps so much. My montra is “be a supple leopard”! Thanks again and good luck to you.
awesome opossum kstar
Just wanted to say thanks for these pre-openwod videos and also thanks for the speed in which this went up! Just another crossfitter here that truly appreciates the break down and attention to detail you bring.
Awesome stuff!
Hey Kelly,
Long time supple leopard. Recently experiencing some serious discomfort in my right knee that I believe is miniscus related. If it is a tear, what does that imply for treatment?
thanks,
Ben
Thank you so much for sharing your knowledge. The way you explain & do the stretches it’s great …I have been following your blog & doing the stretches for at least a month now. My shoulders feel great & my joints don’t ache as much…
Thank you..Edgar
Kstar,
Great prep video, as always.
One question: When I’m doing your “high hamstring floss” I’m not feeling it where I”m supposed to. I feel a lot of tight tension on the lower hamstring down near the insertion, and even a bit in the calf. Does this just mean I need to work on downstream stuff? Or am I just hitting this wrong?
This is a huge problem for me, as my higher hamstrings absolutely NEED some work due to all the loading, etc.
Thanks a billion,
Ray
Great stuff as usual K Starr! Thanks once again for everything! You have fun with this SOB:) Cheers
Kelly, I just wanted to thank you for sharing your knowledge with us. Im a former Marine and now a government contractor in Afghanistan. After years of climbing in and out of fighting positions and tight spaces, MWOD is helping me take my body back. I just started with MWOD about a month ago and I can already see so much improvement. Not only have I made tremendous gains in all the different power lifting/crossfit exercises but more importantly all those tight capsules around my body are opening back up. I look forward to tommorrows MWOD, thanks again.
Hey Kelly, and MWOD Crew,
Did anyone else geek out watching the demo video of Bailey and Froning?? As a coach (and performance hound), it is awesome to be able to watch two very different movement patterns in high level athletes side-by-side. Watch the less efficient quad dominant (jumping through his toes, pulling with lower back), muscle snatch/press finish of Dan Bailey’s snatches vs. the more efficient hip dominant (jumping through middle of foot, driving his hips into the bar), power snatch/locked-out finish of Froning’s movements…
Now go on to speculate why (Bailey was a 400m Sprinter), and what the difference could be if Bailey was as efficient as Froning (might beat him in the Games), etc… Told you I geeked out.
- Cody
Make that externally rotated, mechanically, locked-in shoulder of Froning vs. the slightly internally rotated, soft tissue locked shoulder of Bailey.
Cody
Totally agree. Did you see the freeze frame on
the open site? Db is valgus, heels up, quad smoked
And in second place.
His engine is hoooge. So much left in the tank
Geeks rule.
K
Appreciate how serious you take your coaching. 12.2 is a lot more demanding than some probably realize. I like the tip about the variety of arm swings. Will for sure emphasize that during warmups this weekend.
Can anyone point me toward a basic workout, say 10 mwods, that taken together would represent a complete program? Thanks.
Dave–
Some would depend on what you need to work on/improve. You could do a search for different types which would be a beginning.
top 10 runner mwods are on the link to the first Competitor. August 2011
Thanks, Kaitlin!
Over the top helpful. thanks a ton!
Thanks a bunch! Just did the WOD today and you’re tips definitely helped. Loving mwod!
Wow! I just started MOB wodding and I cannot believe the difference! I carefully executed all of these movements for 12.2 and all of the shoulder internal rotations, 1,2,3 incredible! I felt like Superwoman compared to my old self. My shoulders also used to do this nasty grinding popping thing in between my shoulder blades when I would roll them- almost completely gone after just 10 days of doing MWOD every other day or so. I just did pushups today in the WOD as well and cannot believe the difference. Thank you so much! You’re inspiring me that I’d like to go back and get my masters for PT or at least go get my PTA. When I see what a difference it makes and how much it can help! Maybe that way I could finally work doing something I love involving Crossfit and athletes.