CrossFit – Mon, Aug 21
Warm Up
<p>Crossover Symmetry or Banded 7’s + Hip Halo warm up</p><p>-into-<br />3 sets:</p><p>5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push Press<br />5 Overhead Squats<br />5 Squat Snatch<br />* perform with a PVC pipe or empty bar *</p>
Strength overview
<p>Athletes will perform the 3 Position Power Snatch from the high hang/<br />hang/and floor positions. Athletes should attempt to hang on to the<br />bar until all three positions have been completed. Athletes should focus<br />on consistent foot movement from the jumping position to the landing<br />position with each snatch (resetting feet after each snatch before<br />bringing the bar back down for the next position). Overhead squats can<br />be performed from the floor or from the rack. If performing from the<br />rack, athletes should step back far enough from the rig so that the bar<br />can’t accidentally be dropped into it. If athletes do not have the mobility<br />for an overhead squat, allow them to perform front squats.</p>
3 position power snatch (high hang, above knee, floor) (5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power
Snatch (@65% of 1RM Snatch)
* Complete a set every 1:30 *)
Snatch (@65% of 1RM Snatch)
* Complete a set every 1:30 *)
-Athletes will have to deadlift the weight up and then descend down to
the high hang before beginning.
-Grip fatigue will be the major limiting factor on this complex as athletes
are not allowed to drop the bar until the snatch is completed
-Cueing athletes to breathe with each movement will help keep them as
organized/strong as possible across their attempts
-Smooth pull and fast hips with a solid receiving position should be the
focus of this strength session. – We want athletes to lift heavier but not
at the expense of losing form.
-Make sure athletes understand how to absorb the bar down and reset
before going into the next lift. No touch and go reps and make sure to
reset the feet back to the jumping position at the top of each lift.
the high hang before beginning.
-Grip fatigue will be the major limiting factor on this complex as athletes
are not allowed to drop the bar until the snatch is completed
-Cueing athletes to breathe with each movement will help keep them as
organized/strong as possible across their attempts
-Smooth pull and fast hips with a solid receiving position should be the
focus of this strength session. – We want athletes to lift heavier but not
at the expense of losing form.
-Make sure athletes understand how to absorb the bar down and reset
before going into the next lift. No touch and go reps and make sure to
reset the feet back to the jumping position at the top of each lift.
Overhead Squat (3 sets: 3 Overhead Squats (@75% of 1RM Snatch)
* Rest as needed between sets *)
Movement prep/Workout prep
<p>1 set<br />10ft Single Arm Overhead Walking Lunge (left)<br />10 Double Unders<br />10ft Single Arm Overhead Walking Lunge (right)<br />10 Double Unders</p>
Freedom
pac man (AMRAP – Reps)
<p>5:00 AMRAP<br />200 Double Unders<br />In the remaining time, complete max Distance Single Arm Overhead<br />Walking Lunge (35/25)<br />(score is total distance lunged)</p><p><br />-rest 2 minutes -</p><p><br />5:00 AMRAP<br />Complete 200ft Single Arm Overhead Walking Lunge (35/25)<br />In the remaining time, complete max Double Unders</p>
<p>affilate compete-</p><p>5:00 AMRAP<br />200 Double Unders<br />In the remaining time, complete max Distance Single Arm Overhead<br />Walking Lunge (50/35).</p><p><br />-rest 2 minutes -</p><p><br />5:00 AMRAP<br />Complete 200ft Single Arm Overhead Walking Lunge (50/35)<br />In the remaining time, complete max Double Unders</p>
Independence
Pac man (AMRAP – Reps)
<p>5:00 AMRAP<br />150 Double Unders<br />In the remaining time, complete max Distance Single Arm Overhead<br />Walking Lunge (25/15).</p><p> </p><p><br />-rest 2 minutes -</p><p><br />5:00 AMRAP<br />Complete 200ft Single Arm Overhead Walking Lunge (25/15)<br />In the remaining time, complete max Double Unders</p>
Liberty
Pac man (AMRAP – Reps)
<p>5:00 AMRAP<br />200 Single Unders<br />In the remaining time, complete max Dumbbell Step ups (light)(20/16)</p><p><br />-rest 2 minutes -</p><p><br />5:00 AMRAP<br />Complete 30 Dumbbell Step Ups (light)(24/20)<br />In the remaining time, complete max Single Unders</p>
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min Couch Stretch (each side)<br />1 min Seal Pose</p>
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