SNAKEY!

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WOD
For time:
21 Hip-Back Extensions (aka: "Snakey")
  
Run 400m
IMG_1876
18 Hip-Back Extensions
   
Run 400m
15 Hip-Back Extensions
  
Run 400m
12 Hip-Back Extensions
  
Run 400m
9 Hip-Back Extensions
  
Run 400m
6 Hip-Back Extensions
  
Run 400m
3 Hip-Back Extensions
  
Run 400m

The Hip-Back Extensions require a great deal of midline stabilization and core control through the spine and hips.  If you don't have experience with these and have not developed a strong capacity in back extensions and situps, please substitute accordingly with hip extensions, back extensions, good mornings, supermans on the floor, or a mix of all 4 under great focus on form.IMG_1714

IMG_1738

Good Mornings -good substitute for work on the GHD while you are working on form, trunk strength, and core control under the load of speed and multiple reps.
IMG_1731

CrossFit Instructional Videos:
Trunk Strength, Kelly Starrett…[wmv][mov]
Midline Stability, Kelly Starrett, Pt I …[wmv][mov]
Midline Stability, Kelly Starrett, Pt II…[wmv][mov]
Midline Stability, Kelly Starrett, Pt III …[wmv][mov]
Midline Stability, Kelly Starrett, Pt IV …[wmv][mov]
Midline Stability Part VII, PNF Stretching, Kelly Starrett …[wmv][mov]

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