Imitation – not always flattery

rich_clean
The athletes at The Reebok CrossFit Games have a truly exceptional level of fitness.
The physical feats they are capable of are astounding, and every year it seems to go up another level.
Just don't copy how they move in competition....
Of course, that's just a sweeping statement to get your attention.
Most of them are exceptional students of movement.  At the pinnacle of our sport, you have to be.
But at that pinnacle, there are certain movements or events where a deviation from what seems right may be necessary for the best SPORT performance.  From the fairly innocuous rebounding box jumps, to rounded back deadlift/snatches, to high impact, head smashing deficit kipping handstand pushups.  It's a personal choice for every athlete, to do what ever they need to win, just like any athlete in any sport.
Many of us enjoy the challenge of competition, but we also have optimal health as our main priority.   Hence why in class, we do step down box jumps, but we'll teach you how to do rebounds when you're ready, IF it's needed for your sport.  Why we'll work on strict HSPU, and start to introduce kipping (but also plenty of headstand work to build neck strength) so that you can still hold your own in competition.
Don't expect to learn rounded back deadlifts from us anytime though EVER :)  If you can make it to the Games, it's up to you to decide if your spine is worth it or not.....
Here's a great excerpt from the CrossFit Level 2 Syllabus.

"Another trickle-down effect from the Games is the assumption that the “CrossFit standard” for a movement is what is performed at the CrossFit Games. Standards in competition are set for ease of judging and do not necessarily represent “the” expression or “the best” expression of the movement. They are used to establish the minimum requirements for a repetition, and an athlete is held to those standards to ensure the range of motion is the same across all competitors."

FITNESS

A. Strength

3 Snatch grip Deadlift + 2 Hang Power Snatch + 1 Power Snatch

5- 7 sets, building.

Alternate with;

Strict Pullups

5 x 3-5

B. Conditioning

2 min Wallballs

2 min SDHP (w/ KB)

1 min Wallballs

1 min SDHP

Max reps

C. Finisher

15m Death March

10-15 Weighted Situp

2-3 x

PERFORMANCE

A. Strength

Snatch

5 x 1.1.1, build

B. Conditioning

1. 5 Hang Squat Clean +10 TTB

2. 5 Hang Power Clean +10 Slamballs 9/6kg

3. 5 Power Clean + 10 Burpee Box Jump

EM, alternating x 6 minutes (70/45kg barbell)

C. Finisher

15m Death March

10-15 Weighted Situp

2-3 x

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