CrossFit – Fri, Dec 23

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 8:00

2 sets:

:30 KB deadlifts

– Rest :10

:30 KB bent over row

– Rest :10

:30 KB swings

– Rest :10

1 set:

:30 pigeon stretch/leg

:30 couch stretch/leg

:30 front to back leg swings/leg

Skill Review

POWER SNATCH REVIEW | 10:00

PROGRESSION FOCUS

5 reps snatch deadlift From the floor, shoulders and hips rise together until past the knees.

5 reps hang snatch pull Lower to above the knees, push down through the heels and shrug hard.

5 reps behind-the-neck push press Smooth dip into a fast press overhead with a snatch grip.

5 reps hang muscle snatch From above the knees, pull with the shoulder first and then punch fast overhead.

5 reps muscle snatch From the floor, shoulders and hips rise together until past the knee, then pull with the shoulder first and then punch fast overhead.

5 reps power snatch Pull with the shoulder, jump high (hip extension), and punch hard.

5 top-to-top power snatches Elbows straight down to lower the bar, then catch at just above the knee, lower to tap the ground and perform another rep.

5 top-to-top power snatches Add 10-30 lb to the empty bar and repeat above (athlete-led). BARBELL LOADING | 6:00

Reiterate proper mechanics both for safety and efficacy.

Emphasize that speed will help athletes lift heavier, smoothly.

Communicate that athletes need to be able to move quickly in this workout without a ton of rest. They should find a load that they can move 10 reps fast and fluidly now.

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Power Snatch (EMOM 8:
1 power snatch
– Build to a heavy single.)

Stretch

2 sets:

1:00 foam roll lower back

:30 cat-cow

:30 standing pike stretch