One of the most frequent questions we’re asked is how to increase your speed under the bar in both the snatch and the clean & jerk. The key to increasing speed under the bar is to make sure that you reach full extension and finish at the top of the pull, and develop the hip flexor reverse stretch reflex shortening cycle along with your arms to actively pull yourself under the bar. The two drills we like to use to develop this stretch reflex are to start the lift from the power position (position 1), and to pull from a static position off of the blocks, from just below the knee. These drills can also be used with both the snatch and clean & jerk.
We’re in Week 3 of the 2013 Reebok CrossFit Games Open, so let’s prep for 13.3 with some essential warm-up movements and review some efficiency tips.
Since this workout is a repeat of last year’s Open Workout 12.4, we’ve already gone over much of the prep for the Double Unders and Muscle Ups in last year’s movement prep video (http://www.youtube.com/watch?v=dyrPY6…). We did learn a few more things from doing last year’s workout, so here are some refreshers and key tips to get you that extra few reps, or to save your body from getting wrecked.