Wednesday 21 August, 2013

By 08/20/2013 wod

“Should I get weightlifting shoes?”

Short answer “Yes”, long answer “Yes and here’s why”.

Kristi's Non-Elevated Squat

Notice Kristi’s hip position and back angle. Fortunately she is able to get her hip crease below her knee and her back flat with a strong lumber curve. However…

Kristi's Evelated Squat

Notice that by elevating her heel we are able to get Kristi’s hip over her heels, her torso is in a much more vertical position and overall she is in a much stronger and more powerful position in order to receive a clean or snatch. THIS is the ideal!

2 important points: 1) We have a limited amount of training time and are restricted not only by demands in our life but also by fatigue and stress during a workout. Fortunately, with the work that we do, if you make every squat you do look exactly the same; from the air squat to the front squat to the back squat to the overhead squat to wall ball to thruster etc etc etc, then every time you squat that work will help strengthen everything! Weightlifting shoes help to put you in that proper position. 2) Weightlifting is a sport like any other sport. Would you play soccer without cleats? Or play hockey without skates? Getting the right equipment will help your performance for your sport.

So…here are some great links to help you on your way: I highly suggest sticking with shoes that have a 3/4 inch heel at a minimum.

All Levels

BB Gymnastics

1) 12 minutes to establish heavy Hi-Hang Clean and Jerk
2) 3 x 3 hi-hang Clean and Jerk @ 95% of #1 (This is not unbroken) – Rest 90 seconds

Conditioning

12 min AMRAP:

30 seconds L-Hang
30 seconds Handstand Hold
30 seconds Chin Over Bar Hold

Weightlifting

BB Gymnastics

1) 12 minutes to establish heavy Hi-Hang Clean and Jerk
2) 3 x 3 hi-hang Clean and Jerk @ 95% of #1 (This is not unbroken) – Rest 90 seconds

Strength

1a) 5 x 3 Clean First Pull – Heaviest Possible – Rest 60 seconds
1b) 5 x 5 Split Press – Heavy – Rest 60 seconds
2a) 3 x ME Chin Over Bar Hold
2b) 3 x 10 Hip Extension

*A-B Work is performed in alternating sets doing 1 set of A, resting, then 1 set of B, then resting.

Our Partners

  • crossfitjournal
  • tough
  • tough