WOD for 130124: Skill: Gymnastics. 10 minutes for muscle-up practice.

15 Min AMRAP: 2 rope climbs 400m sprint



Everything in CrossFit is transferable.  Every time you are in the middle of an exercise ask yourself "what else is this helping?" The answers are sometimes obvious and other times indirect, but we never do anything that cannot be transferred.  Here is a great example of how something as simple as your squat stance and impact your receiving position of a clean or snatch.

"If you’re struggling to figure out why your snatch and clean receiving positions are unreliable, uncomfortable or otherwise not working well for you, take a look at your back squat and front squat stance and movement. Surprisingly often, athletes use different squat stances for the back squat, front squat and overhead squat—this is usually in response to the different demands on position and flexibility and what they presently can and can’t get away with. Something I try to emphasize is that each athlete should have one squat stance—this stance should be the same in the back squat, front squat, overhead squat, snatch, clean, power snatch, power clean and power jerk. It doesn’t get much simpler than that, yet this creates problems for athletes who have been working around various inflexibilities or habits rather than addressing the source of the issues."- Greg Everett