4/9/2018
CrossFit Templum – CrossFit
Warm-up
Line Drills: (No Measure)
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
High Knees
Butt Kickers
Bergeron Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations (in front rack)
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
Warm-up (No Measure)
PVC Pass Throughs – :30 Seconds
Warrior Squats – 1 Minute (:30 sec/side)
PVC Overhead Squats – :30 Seconds
WARRIOR SQUATS: With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
Movement Prep and Coaching
Warm-up (No Measure)
5 Snatch Grip Deadlifts
3 High Hang Jump Shrugs
3 High Hang Muscle Snatches
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
Feel The Steel
In weightlifting, the closer the weight stays to the center of the body, the better athletes can control it and the lighter it will feel. It is very uncommon to see athletes miss a snatch behind them in a power snatch. These are most commonly missed forward, likely due to a weight balance issue in the foot or because the bar got away from the body. To help keep the bar tracking close, athletes want the “feel the steel” as the shins move back off the floor and sweep the bar in past the knee. This doesn’t mean they are dragging the bar on their skin, rather using the lats to prevent the bar from leaving its desired path over the middle of the foot. The closer it is, the less it weighs.
Shoulders Up
When trying to get the barbell overhead, there is the tendency to extend hard by throwing the shoulders back. While this still hits extension, athletes will likely have to arch their way back under the bar. Rather than moving the bar horizontally, we want to think vertical the whole time. Thinking shoulders straight up will help athletes get the bar into a solid position straight overhead.
Weightlifting
Power Snatch (Build to a heavy single)
2-3 people per bar
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
In order to hit the correct stimulus for today, we want athletes choosing a weight on “Isabel” that they could complete at least 12-15 repetitions unbroken when fresh.
