SNAKEY!

WOD
For time:
21 Hip-Back Extensions (aka: "Snakey")
   Run 400m
IMG_1876 18 Hip-Back Extensions
    Run 400m
15 Hip-Back Extensions
   Run 400m
12 Hip-Back Extensions
   Run 400m
9 Hip-Back Extensions
   Run 400m
6 Hip-Back Extensions
   Run 400m
3 Hip-Back Extensions
   Run 400m

The Hip-Back Extensions require a great deal of midline stabilization and core control through the spine and hips.  If you don't have experience with these and have not developed a strong capacity in back extensions and situps, please substitute accordingly with hip extensions, back extensions, good mornings, supermans on the floor, or a mix of all 4 under great focus on form.IMG_1714
IMG_1738
Good Mornings -good substitute for work on the GHD while you are working on form, trunk strength, and core control under the load of speed and multiple reps.
IMG_1731

CrossFit Instructional Videos:
Trunk Strength, Kelly Starrett...[wmv][mov]
Midline Stability, Kelly Starrett, Pt I ...[wmv][mov]
Midline Stability, Kelly Starrett, Pt II...[wmv][mov]
Midline Stability, Kelly Starrett, Pt III ...[wmv][mov]
Midline Stability, Kelly Starrett, Pt IV ...[wmv][mov]
Midline Stability Part VII, PNF Stretching, Kelly Starrett ...[wmv][mov]