Danny Lehr with The Lifting Fix, I got Buddy Hitchcock with me. We're here at CrossFit Excel for a special Barbell WOD edition of The Lifting Fix. Buddy is a member of the San Francisco Fire and what his kind of specialty is there is barbell cycling, okay? Moving a bar quickly.
So that's what we're gonna talk about today. So in this next Barbell WOD cycle you have a... relatively heavy power snatch and then you have some drop sets at a much lighter weight of doing five reps in a row, ten reps in a row and to kind of find your rhythm. So we're going to talk about how you can be more proficient and better with that barbell cycling in the barbell walk.
So if you want to do a regular power smash, make sure to start with your good low hips and catching solid overhead before standing. go. Okay? Really nice lift.
Now if you're gonna do lots of those in a row like I said 5, 10, who knows maybe in a workout there might be 21 or even 30 in a row. The goal is to find a rhythm and be as efficient as possible. So if the weight is a lot lighter you can get away with a few things. For example you can start with his hips higher and then all have said establishing overhead then coming up that he's gonna just kind of make that transition off faster so the higher head start and go ahead button I'm going to throttle off a few of these in a And then as he's coming to the top, he's not pausing, he's just taking it straight up over his head, keeping his hips nice and high as he does that.
You see he finds a rhythm that he can maintain for a lot of reps. Okay? So to kind of speed that up a little bit for your cycling, you can take out, drop in your hips, just leave your hips a little bit higher, and then just ride a straight. standing straight up.
Few things need to maintain. All right, good job getting the bar behind your knees. All right, you can't just throw it straight up in front of you. You still want to bring the bar back to you as you finish.
All right, get the bar behind your knees, but go ahead and cheat a little bit. Keep those hips higher. Find a rhythm that you can maintain. Thank you, bud.
Thank you, San Francisco Fire. The Lifting Fix. My partner buddy Hitchcock is going to show some higher up snatches. Some bang the chain out.
