CrossFit St. Louis

Corina demonstrating great triple extension on her wall ball shot!

Strength/Skill 

Weighted Strict Pullup 3-3-3-3-3-3-3

Rope Climbing technique and Pistols

WOD

3 Rounds for time:

5 Push Press 185/113#

20 Pistols (10R/10L)

3 Rope Climbs 15'

Triple Extension
The concept of getting triple extension in movements is a very important one in many of the movements we use in CrossFit.  The picture of Corina above performing triple extension on her wall ball shot is a great example:


Here is Corina at the bottom of the front squat.  She extends her knees and hips aggressively just before reaching her full standing position:

Notice now that her ankles, knees, and hips are are fully extended and she hasn't released the ball yet.  This is what we're looking for in a movement that calls for triple extension, fully maximizing the energy and force caused by the extension and putting it into the load you're moving (body weight or external).  Now that she's fully extended she can release the wall ball with a follow through from the arms.  When we do cleans, snatches, jerks, push presses just to name a few, you must be consciously focused on finishing the triple extension before pulling your self under the bar or releasing the weight.  Great work illustrating that Corina!