TEACHING THE SNATCH & GETTING A PUMP! How I put BODYBUILDING into my CROSSFIT Training.

[Music] or they was just a dream and start never seen playing on the greatest King I used to like growing so the marathon bro I still - Annie - get over how was one of the hardest things I've ever done like what was cool was I think my times room running and rowing we're one minute apart so that was really cool maybe it's just me I like numbers I think that's cool marathon travel at the simulated same distance of others on a roller on the beach getting a lot better I'm almost ready to go to a new Canada it's crazy because I couldn't do it at first so just shows if you work on something you can progress and get better cuz that first I was like this isn't happening but it's getting a lot better and I notice it in my jerk my snatch is everything now I can find what I'm supposed to find all right so I just didn't work out with Dan it's really good one I modified the water foods in pump session in the sense of I just didn't bench press I slept in a handstand push-up but I did the rest of it really really awesome workout it's pretty cool to see some dumbbell bench press all day and do it and a new workout but now we're gonna hit a straight session so I'm getting this from his clanging bang so if you check out his website you can find this stuff there but I'm gonna hit every minute for 10 minutes 5 strict pull-ups I'm in these neutral grip today take a little bit of pressure off of my elbows I'm gonna add weight with the wake up and then I'm a rat do the exact same thing with the way to death so good little push-pull combo I told you guys my muscle ups I wasn't thrilled with them and some of that was I was getting really tired out of the dip so now I'm gonna train the dip in a different way outside of the muscle up so that's what this is going to be designed for [Music] [Music] [Music] so this morning we ended with a really nice straight piece so a lot of pushing and pulling which is really great to put back-to-back so on the pull-ups today we switched it up we went a neutral grip so what that means is instead of being palms away the palms - we're sitting right in the middle so our palms are facing each other as you notice as we pull our thumbs towards our shoulders takes a lot of pressure off of your elbows and it just really allows you to focus on using your lats to pull your chin over the bar so it's just it's good to change up that stimulus and strengthen different muscle groups to keep your shoulders healthy then you guys will notice that I chose to do the dips on the Matador today obviously with the ring muscle up we're gonna be on the Rings however I want to de strengthen it in a stable atmosphere and something that I could definitely count on so with the Matador it's not moving there's no chance that I could fall through or slip like there would be on the Rings and I'm just coming back from having a little bit of tweak in my shoulder so I want to make sure to keep it stable keep it safe and build the strength in the right positions and for me the matador isolates my chest as well as my triceps and I can really focus on choking all the way up kind of pulling my shoulders back and then lowering my body together to make sure I'm getting all of the chest and tricep in every single time adding that weight just helps I even was telling Dan that I felt like I sought it in my midline between the two movements because you should be squeezing everything as tight as possible and think about a hollow body so we always want to keep our body super connected squeeze your quads squeeze and squeeze your midline and you'll get a good ab workout as well when you do this so now I'm back for my second session I'm doing a quick warm-up so I like to warm up with some bodyweight stuff so just a minute on the echo bike into five push up ten single leg V x-15 air spots for three to four rounds and then I'm going to work on a snatch complex and really focus on my snatch technique so I'm gonna build in a power snatch focus on extension and hang snatch I may do a hang squat just watch I'll work on extending and still punching under and then overhead spot so just drilling the basics drilling the technique so I'll break some of that down for you guys my arms are kind of like I was driving you they're a little bit tired because we did all of the pull-ups and all of the dips this morning so that was a hundred reps of we did pull up some way to dips which is more than I've done in a while so I'll definitely keep the snatches light and just focus on my technique today okay so we're gonna go through a sack complex so after my gentle warm-up I like to go through specific barbell warm-up for snatching I usually start with five snatch grip already else into five snatch high pulls from the hanging position into five muscle snatch five snatch grip push press and then five overhead squat or snatch balance or sometimes both it's just depending on how I'm feeling so snatch grip is gonna be somewhere just for those of you who are totally sure sometimes it's gonna sit right in your hip so when I lift my knee my arm should be long so if we're in here in the bar sliding down our hands are too narrow so I usually go right on the first smooth line it's often and my knees I'm gonna hit my RTLS so just reaching my hips back [Music] I thought because when the Olympic lifts we always want to have our eyes forward so once I hit my five I'm gonna go to my hang it's right above my knee think about getting my chest open and pull and I'm gonna go into a muscle snatch I feel like a lot of people get confused we don't read it on our muscle snatch so I'm gonna go for my hanging position let me through my hip turnover so what I'm focusing on is turned over from here I'm gonna go my snap script push press so it's keeping my hands in the same position now I'm just gonna focus on an extension of my hips so dip punch hold for one second get set up get ready for the bar overhead and I'm gonna go right into my overhead squat oh it's a good warm-up so you always tell my class is like it's grippy it gets your heart rate up gets everything warm that's what we want when we're going into Olympic lifting so I see a lot happen in class that I am guilty of also is getting set and looking down so get your hands on the bar you'll notice I pull my eyes up everything is really tight and that's gonna keep me from letting the bar pull me forward of being out of position so before you lift to make sure your eyes are up and you're not looking at the ground [Music] so a couple things I'm definitely setting up and checking myself with are I like to get an early arm Bend so I'm trying to think about keeping my arms as long as possible until the bar hits my hip from there then I can start to pull up on the bar but I don't want to pull up too early and put it in my biceps and not use my legs so I'm cueing myself constantly long arms long arms long arms throughout that whole first three positions off of the floor and then from there I'm thinking quick turnover on the hang snatch I caught myself a couple times not extending or opening all the way up so it's pulling me forwards so I want to make sure that I'm trying to get my hips under my shoulders all the way back so I'm fully extending to give myself time under the bar and then I don't end up chasing it forward so that was actually really fun complex for me power snatch is actually harder than squat snatch so the complex was one power sent from the floor into one hang snatch from above your knee but I chose to do a hang squat snatch because I wanted to work on both components into one overhead squat which I don't really love overhead squats that's that whole improving my ankles hips and shoulders thing as those things start to improve mobility wise my overhead squat will improve also because I have the back squat strength it's just some of those things are a little bit weaker and I can't get into the best position as the weight gets heavy so that limits what I'm able to do in that movement I'm pretty happy with it all-in-all especially like I said we did the pull-up dip thing this morning so on my last rep I got a little bit weird with my head didn't really come through so I ended up pressing out and I think it's just because my shoulders are tired and I don't necessarily completely trust them and it was a pretty heavy power set for me but all-in-all is pretty good just focusing on long arms good hip extension and then the other thing I think you guys should try yourself is when you get your hands on the bar turn your knuckles down okay so when I grab the bar the first thing I do hands on I get set and then we turn our nut goes down so we're elbows are facing out and that's gonna engage your lat and allow you to keep the bar much closer to your body so a couple of tips for you to try on your own training give that complex to try it super fun so today was pretty straight face a little bit more strength to taking my muscles more towards failure so some days when you do that I think it's important to make sure that you don't also crush yourself crush yourself with strength in the workout as well so I'm gonna do like a just move kind of workout I'm gonna hit the class workout today and use that as my drive in my push jumping in with everybody else so the workout is a 14 minute amrap forty double unders thirty air squats twenty hand release push-ups 10 pull-ups and then five sumo deadlift high pull as many rounds as you can for 14 minutes so these are my favourite style just keep moving keep sweating you never should have to stop because all of the movements are bodyweight esque and so I'm excited just to move and breathe and sweat on this onesie my momma told me that I need to get up and I need to get my she said if you way don't get to this money then you need to get y'all dr. house to come up here without a plan boy that check in your head I got the message she was spread this on a head expert I am I said I listen the luck I system children a shoot up the shot I gave you sinky you treated I like here brah here to die you get sacrificed fit the fries on the track on time I'm like yeah ejz come by it's like five from the black insider see my life I'm afraid people if you afraid of the dark I invite the Evo are these like news around me I feel I see your back when MJ was flying just like an eagle many pretty black girl down the Mississippi told I'll be her baby she'll be my with me yeah I see it I do Obama's mom it was a really really fun day I'll even got some sympathy today but it's just nice different constantly varied and that's really what CrossFit should be about us feeling a little bit beat up mentally I don't know if it's just because it's Monday I was really excited to come to the gym but at the same time just a little bit tired so focusing on strength and some new things was a nice change a little bit of a Klingon bang workout with Dan and then just a long sweater so I feel mentally stressed and I feel like I'm ready and excited to attack tomorrow so I hope you enjoyed the session I hope you picked up some snatch tips give the dip in the pull-up Imam a try and make sure you I can subscribe or check out the links in the description below if you want to do more stuff like this with me have a good day [Music] [Music]

Channel: Kristi Eramo

Views: 56,226

Rating: 4.9659986 out of 5

Keywords: snatch, how to snatch, crossfit, olympic, bodybuilding, pump session, female, crossfit games athlete, crossfit athlete, pull ups, weighted dips, weighted pull ups

Id: eGdXkLi2hPo

Length: 12min 32sec (752 seconds)

Published: Tue Feb 18 2020