Kelly Starrett comes to save all CrossFit Games Open athelets.
Workout 12.2 is: put a barbell ovehead anyway you like.
That means muscle snatch, power snatch, snatch, split snatch.
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Form will be screwed on this one. Backs will be rounded. Hips will be high. Basically everything you learned about the snatch will go out the window.
To keep things in check, Kelly suggests pushing the knees out in the bottom to get the hip lower and focusing on keeping the shoulders back.
Update: Here is Carl Paoli’s take in the mobility prep and warm up.
Shoulder Movement Prep: Arm Circles, and add global extension when arms are at the top. Shoulder Passes with PVC pipe. Hang in the bottom of your dip on P-Bars, and add swing at the bottom of your dip.
Hip Movement Prep: Pike Sit Ups. Straddle Sit Ups. Pike Sit Ups with rocking.
More Shoulder Movement Prep: Roll to Candlestick with hands down, Push Up drops/balance, narrow and wide hand placement. Ring Row drops/balance. Headstand Kip to Push Up Position. Headstand Kip to Handstand, narrow and wide hand placement.
More Hip Movement Prep: V-Ups. Toes to Bar with Kip.
Jami Tikkanen & Annie Thorisdottir with their warm up / mobility drills
And here are Rich Froning Jr. and Dan Bailey doing the workout.
