1.31.14 WOD…Burpees & Snatches…O My!

1.30.14 WOD
January 30, 2014
2.1.14 WOD…Family & Friends Day!
February 1, 2014

1.31.14 WOD…Burpees & Snatches…O My!

Burpees_Kate

The burpee is not normally looked at a movement that is skillful and one that can be improved upon, but it can! Today’s workout is full of burpees and these can help you recover between sets of snatches, or they can tear apart your score. Two words: Flow & Rhythm!

Here are five tips that will help the increase the flow and rhythm of your burpees in 13.1!

1. Keep your feet should width apart. This will help take away some of the tension in your hips as you jump your feet to hands. Be careful not to go TOO far apart because then your jump will become inefficient as the knees will cave in.

2. If you can “snake” yourself up, that movement will help save a lot of energy in your arms for the snatches that follow. (i.e.: going from position 4 to position 5)

3.  For the jump at the top of your burpee, position yourself slightly behind your target. This will allow you to save some range of motion in the shoulder and again, saving some energy in the shoulders.

4. For the jump at the top of your burpee, DO NOT look at the target you are touching. This will allow you to move through each burpee more efficiently instead of wasting time looking up and finding that target. To help ensure you are in the right area, make a  line on the floor that allows you to know, if your feet are on the mark, the target is right above head.

5. Find a tempo that works for you! If you are jumping in and out of your burpees, try using “1, 2, 3…drop. 1, 2, 3…up” You can individualize the count for your pace, but having a tempo will ensure that you do not rush through these too fast causing fatigue or that you do not end up moving too slow.

Check out some great strategy and tips to maximize your score on 13.1!

The OutLaw Way

Gymnastics WOD 13.1 Breakdown

Gymnastics WOD 13.1 Efficiency and Tips

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Open Workout 13.1 

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

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