Maff F

Matt has been coming every few weeks for a Crossfit workout and some lifting technique improvment.

This week we did a variety of movements and exercises that he can't do when working out on his own.

Workout consisted of good active warmup with some rowing as well.

Then complete:

8 x :20/:10 of the following movements with 1:00 recovery

Rope Slams + Abmat Situps

Sumo Deadlift High Pull + Front Plank on Rings

Airdyne + Ball Slams on box

Then SDHP / Plank again

Then Rope Slams / situps again

You will see one of the aspects Matt is trying to transfer from the gym to certain aspects of his cycling is the ability to suffer...20 seconds on the rope can do that...goal was to get rope oscillation equal to red ball for 20 seconds...

Maff F from Steve Neal on Vimeo.
Rope Slam


We also had a discussion about the Snatch...I wasn't really sure Matt was ready although a number of his lifts are technically quite good.

We discussed why...and went to the Overhead Squat (assisted) to have a better understanding...please keep in mind Matt is working very hard on his flexibility and has come a long way.

In the video you will see quite a different OHS pattern with various heel lift heights.

Matt will be working on his ability to have better Dorsi flexion to help this lift improve...and eventually the snatch.

Matt F OHS from Steve Neal on Vimeo.