Hamstrings and deep external rotators of the hip
Tight hamstrings equal poor glute activation which leads to tight hip flexors. All of this will degrade performance in running at any distance. Tight external rotators especially the Piriformis can cause a variety of performance and pain issues below the hip. Hint: most runners have issues with this one. Tight hamstrings also cause the low back to round when doing any lifting off the floor. This is even more critical with the dumbbell snatch as the handle of the bell is closer to the floor than the bar.
4 Rounds For Time
Run, 200 m
20 Dumbbell Snatches, 50/35 lbs
3 rounds of :30 work :30 rest of
Handstand Shoulder Taps
We’re going to repeat the same holds from last week. I started to see some major connections in the hollow and I saw quite a few hit a good arch with superior glute activation for the very first time. Few people can hit a true hollow position on the floor with both hands and feet off the floor. The people who can are usually trained gymnasts, dancers and advanced Pilates practitioners. The typical CrossFit athlete (even the strongest) have tight lumbar erectors and lack of control of deep abdominals (both obliques and transverse) to obtain a true hollow at all.
(Instructors note: please get with me sometime in the week to go over these movements. It’s critical we really understand it and can teach proper progressions and how to stop people from going to advanced progressions way before they are ready.)