Rango de Movimiento
Se acaban de publicar las reglas para los juegos regionales Crossfit en Bogota y se hace una fuerte mención al ROM (rango de movimiento). Como siempre les digo, lo fundamental en los movimientos es generar un rango de movimiento amplio y con técnica, biomecanicamente seguro y eficiente, de esto depende en gran medida los beneficios que podamos obtener de un entrenamiento.A mayor rango de movimiento, mas distancia recorrida, mas potencia generada, mas energia consumida¡¡¡¡
El protocolo para los juegos es el siguiente (en ingles), cortesia de CrossFit Bogota (www.losjuegoscrossfit.com)
Pull-ups: at bottom arms at full extension (no bend in elbows), at top the entire head (everything above the neck), must be visible above the bar.
Push-ups: at bottom chest and thighs much touch ground, at top full extension in arms with elbows locked out.
Squats: at bottom hip crease must must be below the knees, at top legs must be in full extension with knees locked out.
Thrusters (not in video – see CF video for standards): at bottom hip crease must be below the knees, at top the barbell must be locked out above the head with the ears either obscured by or in front of the arms, and legs and arms must be in full extension locked out at knees and elbows.
Burpees: at bottom chest and thighs must touch floor, at top athlete must leave the ground and touch hands above or behind the head.
Box Jumps: at bottom both feet must leave ground together, at top both feet must land completely on top of the box (no heels hanging off, not toes catching the corner of the box) and open hips while on top of the box (athlete can also jump off the box as long as they achieve full hip extension in the jump off).
Snatch: at bottom barbell must be touching the ground, the barbell must pass directly from the ground into an overhead position without any resting on the hips or shoulders, at the top barbell must be positioned overhead with arms locked out at the elbows and legs in full extension locked out at the knees. Muscle, Power and full Snatch are permitted from the ground.
Overhead Squats: at bottom hip crease must be below the knees, at top barbell must be overhead with legs and arms locked at the knees and elbows.
Handstand Push-ups: at bottom head must touch floor for men (one Abmat for women), hands must maintain a fixed width, at top full extension of legs and arms with lockout at the knees and elbows.
Deadlifts (not in video): at bottom the barbell must start on the ground, at top the legs must be locked out at the knees and the hips must be open.
Muscle Ups: at bottom hands must be turned out with feet off ground before each repetition, at top shoulders need to be above hands with arms locked out at the elbows.
Ring Dips: at bottom shoulders must be below elbows, at top shoulders need to be above hands with arms locked out at elbows.
