The named WOD Isabel is a knock-down-drag-out display of speed and power. The prescription calls for 30 Snatches at 135 lbs. The athlete must simply take the bar from ground to overhead in one motion, without coming in contact with his body. The strategy is the shooter’s choice.
Dave Lipson and Josh Everett are two of the most powerful CrossFit athletes in the world. Coming into the CrossFit/USAW Open, both men had recorded exceptionally fast Isabel times. Everett clocked his best in 1:11 and Lipson posted an absurd 56 second time. On Friday night of the Open weekend, Everett and Lipson went head to head in this benchmark workout, with judges counting their every rep and a crowd cheering them on.
For the first half of the workout, Lipson and Everett lifted in unison, with their barbells returning to the ground at the same time, every rep. Past rep 20, though, fatigue started to set in and both athletes had to readjust their grips. With less powerful and thus slightly lower pulls, they also each began to have to press out the weight a bit more each time in order to reach lock out position. As rep thirty approached, it was impossible to tell who would win. While both athletes finished in 1:06, a video review showed that Everett had reached lock-out on his thirtieth rep just ahead of Dave, securing the win.
Split snatch 1-1-1-1-1-1-1 reps
Josh Everett 245lbs, Cody Burgener 245lbs.
CrossFit Journal Preview (http://journal.crossfit.com).
The squat snatch is more efficient—there’s no doubt about that. But for some people, particularly those with flexibility, agility and balance issues, the split snatch might be a better option.
If someone has trouble with an overhead squat, the split snatch might be a great option when it’s time to pull a bar overhead. Similarly, if an athlete can’t produce a vertical torso in a squat, the split snatch will create a much better receiving position.
Josh Everett, who’s known as one of CrossFit’s best Olympic weightlifters, uses the split snatch himself and goes over its finer points.
The first and second pull are the same as in the squat snatch, and the footwork for the split snatch is similar to that of the jerk: the feet go into a lunge position. In a split snatch, the loads will be lighter than in a max clean and jerk, so the lunge will be deeper than it is in a jerk. The back knee, however, must stay off the ground in competition.
When snatching, you have to pull the bar about 6 inches higher when using the split technique, but it’s a little bit more forgiving of form errors than the squat snatch. That means the variation is well suited to fast, powerful athletes who can pull a bar very high and get under it quickly.
And even if you have a great squat snatch, why not try the split once in a while? CrossFit, of course, is all about variety.
CrossFit – WOD 120106 “Kelly” with Josh Everett
Josh Everett snatching 117kg @ the CrossFit/USAW Open.