Split Cleans and Annie

The split lifts have a number of potential advantages in a conditioning program : > They introduce variety into training. > They expand your movement and fitness base. > They increase explosiveness. > They provide sport-specific preparation for throwing, jumping, etc.

  • Squat down and look straight ahead.
  • Your shoulders should be in front of the bar, your hips lower than your shoulders.
  • Lift the barbell slowly off the floor by extending your knees and hips at the same time.
  • Keep your shoulders in front of the bar and keep your back flat and arms straight.
  • Keep the bar close to your body.
  • As the bar reaches chest height, drop under it by splitting your feet.
  • Both feet should move at the same time.
  • The front foot should move forward and should land flat on the ground.
  • The front knee and hip should be flexed; the front thigh should be at least parallel to the floor.
  • The back foot should move straight back; the ball of
  • the back foot should be in contact with the ground and the back leg slightly bent.WOD Annie 50-40-30-20-10 Double Unders Abmats
Split Cleans and Annie at CrossFit Tidal Wave
  • Kelley hitting the rope

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