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4/9/2018

8
Apr

4/9/2018

CrossFit Templum – CrossFit

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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.

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