Each WOD will be posted in here

The Third Pull

posted by Vin

Ok guys, it’s time to talk about the third pull.  If you have no idea what I’m referring to, first read my post from two weeks ago called the The First Pull, then read last Thursday’s post entitled The Second Pull.  Like I mentioned in those previous installments, it’s the first and second pull that really accelerate the barbell.  In other words, the extension of the legs in the form of a deadlift, jump, and shrug is what lifts the bar, not the arms.  Unless you can do an upright row with 200 lbs, then you might as well save the arms for the third pull.  In this phase of the olympic lifts, you actually use your arms to pull yourself down under the bar (with the help of gravity).

Yes, you are actually using the barbell to actively pull yourself downwards, faster than you would actually move if you just fell.  Depending on whether you are performing a snatch or a clean, the finished position varies, but the same concept applies.  Following the explosive extension of the ankles, knees, and hips, the barbell has already reached maximum acceleration and velocity.  As the bar continues to move upward due to momentum, the arms should bend as you pull yourself down to catch the bar where it stops.

A couple things happen during the third pull.  First, you are moving from a fully extended jumping position to some degree of a squat, either a front squat or overhead squat depending on the lift.  In doing so, the feet should move from the jumping position to the landing position, which should be close to your normal squat stance.  For a review on footwork, check out this post.

If cleaning, the elbows should come around the bar as fast as possible, as you catch the barbell on your shoulders in the front rack position.  If snatching, the barbell should be caught overhead with locked elbows.  In either case, as you pull yourself down, the elbows should be kept high and outside (scarecrow position) in order to keep the bar close to the body.  The key is to catch the bar where it stops, which will vary depending on the load being lifted and the magnitude of your jump.  This is where accuracy and coordination come into play.  The larger the load, the lower you will have to catch it since you will not be able to lift it as high with the first and second pull, in which case the third pull becomes even more important.  The weight is not going to wait for you, so you have to be fast.  Like this fast…


Announcement

This is the final week of the 2012 CrossFit Games Open.  Workout 12.5 has been released and if you participated in the Open last year, it might seem familiar.  For this final week, this Saturday’s 9am class is CANCELLED.  If you want to get workout, come in anyway and do the Open workout…it’s a good one.  We will be running heats from 8:30-10:30am.  See you guys this weekend!  Good luck!

Check out the workout description and standards video here.

Body Fat Testing

The Body Fat testing van will be here on Saturday March 24th from 10AM to 1PM. Two dunks will be $75 and one dunk is $50. You must sign up for a time slot in the gym. Bring a bathing suit and a towel.


Workout of the Day 3/22/12

Level 1

A.
4 Rounds
30 Sec Handstand Hold
30 Sec Rest
3 Turkish Get-Ups (each side)
30 Sec Rest
40M Farmer Carry

B.
3 Rounds of:
9-6-3
Medball Clean Wall Ball (16/12)
Ring Dip
Weighted Sit-Up (25/10)

C. Cool Down
650M Jog @ 50%
2 Rounds
7-12 Windmills (each side)
7-10 Pendlay Rows

Level 2

A.
4 Rounds
5-8 Handstand Push-Ups (Games Style)
30 Sec Rest
3 Turkish Get-Ups (barbell or heavy kettlebell)
30 Sec Rest
40M Farmer Carry
30 Sec Rest

B.
3 Rounds of:
Medball Clean Wall Ball (20/16)
Ring Dip
Weighted Sit-Up (45/25)

C. Cool Down
1000M Row @ 50%
2 Rounds
5-10 Front Lever Progression or attempts
20-30 Sec L-Sit


Fundamentals

A. 4 Rounds
7-10 Strict Press
Rest 30 sec
45 sec Plank Hold

B. 3 rounds
80ft Overhead walking lunge (25/10)
20 Box jumps
15 Wall ball
10 Handstand push-ups (modified)

Recent Posts

Follow Us

Contact Us

Enter the code below:
captcha