Crossfit WOD – “Bumblebee”

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Overhead Squat – Heavy Single

Snatch Balance – Heavy Single

Squat Snatch – Heavy Single

Then…

“Bumblebee” AMRAP 7:

Power Snatch (115/80)

EMOM: 7 Wall Balls (30/20)

 

                        

 

The overhead squat, snatch balance, and squat snatch are some of the most complex movements in weightlifting. Most of the time shoulder range of motion and mobility are over criticized for being the culprit for the lack of ability to overhead squat. The snatch is at the extreme end of functional movements requiring mobility, strength, and range of motion in the wrist, shoulder, thoracic spine, hip, knees, and ankles. Not to say that you don’t have tight shoulders but being over critical of them may be obscuring your focus on improving other facets of your overhead squat. Before throwing in the towel and stating “I cant” or “will never” be able to overhead squat, try to improve upon other less apparent flaws. Can you hold a proud chest when you squat? Is your torso canted forward or as vertical as possible? Are you driving you hips back and knees out as far as possible? And/Or are your ankles allowing for the knees to travel out and over the pink toes? These are all elements of the overhead squat that should not be overlooked because your arms cannot completely go overhead.  Improvements in these areas will no doubt increase your chances of improving you over head mobility and range of motion.

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