11-02-09: Sumo Deadlift High Pull - Hang Power Clean - Knee to Elbow MetCon

CrossFit Garden City WoD for January 27, 2011
Warmup:
Burgener WU

Skill:
20 mins of goal/skill practice

• Jump rope
• Ring work

Conditioning: 4 rounds for time:

• 250 meter row 20 Sumo Deadlift High-Pulls 75#
• 10 Hang Power Snatch Clean 75#
• 15 KTE's

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Sumo Deadlift High-Pull. These start to suck very quickly. Done correctly, its the opening of the knee and hips that fire the bar off the ground, and the arms mostly serve to keep the bar from smashing into your mouth. Several reps in, it becomes much harder to keep that happening when your lungs are full of razor-wire. (CrossFit Central Runtex)

Nicole Carroll demonstrating the three main positions in the hang power snatch: 1) the slight closing of the hip that drops the weight down a bit, but which allows 2) the aggressive opening of the hip, driving the bar up, as well as a huge shrug to keep it moving, allowing 3) the catch in the rack position. The partial squat on the catch is optional, but increasingly necessary as the weights get heavier. (Team CrossFit Academy)

Yeah, they look fun. Until you realize the grip requirements, and that you've already done a crap-ton of work before you get here. Yeah. Fun. (CrossFit Santa Cruz Central)

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Started out with the Burgener Warm-Up, followed by @20 minutes (untimed) of alternating bouts of jump-rope and ring work. Knocked out a set of 7 dips, a new PR by 2. Did some more work on my false grip, as well as pull-up progression work. Had some very good speed on my single bounces and running steps on the jump-rope, but couldn't seem to get much past 20 jumps before getting snarled up. I'm working on both shortening the rope AND keeping my hands more to the side (rather than out front), to address issues I've been seeing in the rope path, so its probably just those things coming into play. I also played with some lat pull-ups, where from a full dead-hang position you engage the lats, pulling the body up only by a few inches, but the arm/torso angle actually closes a bit. (This was _stupid_ to do before a workout involving 60 knee-to-elbows, btw. Very bad workout design on my part...)

Since our ONE rowing machine is currently out of commission, I had to substitute SDLHPs for the rowing, which is a fairly standard sub. However, since we only have one straight bar, whatever I was going to be using the for the snatches (reading really IS FUNdamental. I just screwed up and didn't read/comprehend what the workout actually called for. Sillyness abounded today, apparently.) cleans was also going to be on the SDLHPs. I decided 75# would make an ok compromise, which ended up being more or less true.

This workout was amazingly awful almost from the get-go. Put simply, I wanted to quit before the end of the first round, and with students waiting to do their "squats" on the Smith machine (which I was using for the K2Es), I had ample opportunity and excuse. I took neither and finished the workout for the full 4 rounds. I was fighting back that bastard Pukie for most of the final two rounds, but still...


Total Time: 20:10