Bottle up and explode | Crossfit Coolidge Corner
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OUR BLOG

Bottle up and explode

By brett kokoruda | In WOD | on August 7, 2014

I posted this picture of Yosh for two reasons. First, it was just one of the cool things ┬áthat yosh does every once in while when people aren’t looking, but also the explosive power that it takes to jump 40+ inches for reps is the same that you’ll need for tomorrows Power Clean. Rapid hip extension and flexion is the source of most great athletic feats. Running fast, Jumping high, Cleaning Barbells, doing the foxtrot….all of them derive a large portion of their power from your hips. Those of you who attended class today and did the Supine Barbell Bridge got to see what loading that extended hip position feels like. You can actually get a tremendous amount of weight up by just moving your hips. I once saw a high school softball player hip bridge 405lbs for reps….tomorrow, try to harness that power and put it into the bar on your power clean. Check out gold medalist Dimas’ hips on the slow motion clip below, they rise at the same time as his shoulders before he explodes just above the knees.

Strength:

Power Clean

3-3-3-3-3-3

 

WOD:

10 HSPU

30 Overhead Walking Lunge(45/25)

50 WallBalls(20/14)

30 Overhead Walking Lunge

10 HSPU

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