Discipline

26.2 CrossFit – CrossFit

Obsticles are what you see when you take your eye off the Goal

Warm-up

Warm-up (No Measure)

**Dynamic Warm-up | 10:00**

**Set 1** | 3:00

10 Alternating Spiderman Stretch

10 Standing Toe Touch & Reach for Sky

10 Plank to Down Dog (no push-up)

**Set 2** | 3:00

:30 Bike (Easy to moderate pace)

10 Good Morning + Jump

10 Push-ups

10 Up-Downs

**Set 3** | 3:00

:30 Bike(Moderate to fast pace)

10 Alternating Jumping Lunges

10 Push-ups

10 Burpees

### ⚙ SPECIFIC WARM-UP | 24:00

**Goals**

✔ Teach athletes the power snatch through a progression.

✔ Give athletes an opportunity to build up heavier than what they are going to use in the workout.

✔ Encourage athletes to perform a few more unbroken reps at workout weight to ensure proper loading.

**Power Snatch Progression | 8:00**

* Coach leads reps, 3-5 reps per progression. Then let athletes move for 3-5 reps on their own. Then rest.

* 25-30 reps total. Athletes may use PVC or barbell.

* Setup: heels down, shoulders slightly in front of the bar, hips in between shoulders and knees, and back should be flat.

**Progression // Focus**

1) Snatch Deadlift + Shrug // Setup

2) Muscle Snatch // Stand-Pull-Punch

3) Snatch Drops // Jump feet from hip to shoulder width

4) Hang Power Snatch // Extend the hips before arm pull

5) Power Snatch // Extend the hips before arm pull

**Power Snatch Loading | 12:00**

* Demo the snatch pull and the hang power snatch.

* Instruct athletes to load up to a heavy weight or practice heavier loads than they would use in the workout.

* Start to assess who will need more or less attention in improving snatch setup and hip extension.

Metcon

Metcon (Time)

– RX –

3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (95/65#)

9 Burpees

– INTERMEDIATE –

3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (75/55#)

9 Burpees

– BEGINNER –

3 Rounds For Time:

10/6 Calorie Bike

12 Power Snatches (45/35#)

9 Burpees

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