Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the pulling position. Dip and drive at the knees to unload the bar momentarily, and transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Answers to frequently asked questions can be found in the Beginners forum.
Currently 5595 votes right now. Up from 5412 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 24679. Up from about 23119 yesterday.
If you’re a US resident, please vote and spread the word.
Garddawg - 25 October 2011 07:31 PM
So about 3000 people come here each day to get the free scaling we do every night. 24/7, 365 days a year. We rarely ask anything of our members or the people who come here. Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade. It takes just a few seconds to text a vote. We could have 3000 votes a day, if you all took a few seconds to text a vote in. The highest vote right now after two days of voting is around 1000, we have 98. I’ll post a few reminders please help..
CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.
Warm up
Over head squat 10 X3
sit up 10 X3
Back extension 10 X3
Pull up 7,9,6
Dip 10 X3
WOD 111116 800m followed by 2 min rest X3
Did on a treadmill
3:35, 3:43, 3:58
Used vibram five fingers shoe for first set
Then changed quickly into asics gel nimbus for second and third.
Worked up quite a sweat.
Heart rate while running hovered around 180.
Voted to conclude workout.
This was the first time I’ve watched a video on this exercise from the main site and I was doing it completely wrong. Googling snatch balance pulls up snatch exercises on a lot of youtube videos. so my only baseline was what i figured was a snatch that then held the final rest for a while to “stick” the drop.
Starting from the top and dropping let me go a lot higher than I ever have on snatch before. I like this exercise.
