Wednesday, August 28

August 29, 2019

 

Back on the barbell today as we repeat some snatch skill work and stamina from last week.

After the snatch sessions, we'll ditch the barbell for a dumbbell as we complete a big two-part workout.

Finishing the day back on the barbell with some more barbell stamina, this time with the deadlift.

Mobility - Athletes can complete prior to class
Pigeon Stretch: 2 Minutes Each Side - http://youtu.be/n5M-JlU210I
Medball Thoracic Opener: 2-3 Minutes - http://youtu.be/mOEpmTo8uuE
Straddle Stretch: 2 Minutes - http://youtu.be/HZRZ18fDleg

ACTIVATION
2 Rounds:
1 Minute Row
1 Minute Spiderman + Reach
1 Minute Samson Stretch

2 Rounds:
20 Second Handstand Hold
15 PVC Pass Throughs
10 PVC Overhead Squats
5 PVC Sotts Press

Barbell Warmup
Video:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Snatch Grip Sotts Press (5 Minutes to Build to Moderate Set of 3)

The snatch grip sotts press helps improve positioning, strength, and mobility in the bottom position of the snatch
This exercise can be very challenging based on your mobility level
If mobility is not an issue, feel free to add weight as you see fit
If you struggle with mobility, keep the weights very very light here
A PVC pipe or empty barbell will do the trick in helping to open up and strengthen the catch position
See Movement Here - https://www.youtube.com/watch?v=B5DDi9nmJOg&feature=youtu.be

Snatch Balance (5 Minutes to Build to Moderate Set of 3)

Last week we completed the Snatch Drop, but this week we are completing the Snatch Balance
Where the Snatch Drop did not allows a dip and a drive with the legs, the Snatch Balance does include the power from the legs
See video example of the Snatch Balance Here
Now that we opened up the bottom position a bit with the Sotts Press, we'll add on some speed with the Snatch Balance
The Snatch Balance is designed to work on an aggressive drive and turnover into the receiving position of the snatch
With the added dip and drive on the snatch balance, this should be a slightly heavier load than last week on the Snatch Drop

Squat Snatch (Emom 5 x 5)

This is a repeat from last week and our final iteration of this complex
Look to slightly improve upon last weeks loading
Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute
If you haven't done this before, a good starting place is around 60% of your 1RM Snatch
It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps

Halftime (Time)

For Time:
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)

Directly Into...

10-20-30:
Bar-Facing Burpees
Calorie Row

Going from all weight to no weight in this two-part workout
You'll complete all reps on the dumbbell power snatches and wallballs before moving on to the barbell facing burpees and calories on the rower
There is no rest between the first part and the second part
Alternate arms every rep on the dumbbell power snatches
Men and Women will complete the same number of calories on the rower for this workout
Women shoot their wallball to a 9' target, which is the middle of the top Black Brick at CrossFit Crosscheck

A great way to look at this rep scheme is to notice there are as many total reps in the 20-10 as there are in the round of 30
This is a nice mental way to maintain intensity and focus throughout the longer workout
On part 1, we can almost use the opening set of 30 as the buy-in to the workout
Think about going 15-15 or 20-10 to start things out
From there, we can aim for large or unbroken sets on the rounds of 20 and 10
On part 2, we can look to move at a steady pace on the opening sets of 10 and 20
This steady pace sets you up to smash the final set of 30
With no other work to follow, look to maintain your pace on the burpees and push hard through the final 30 calories on the row

**EXTRA**

Deadlift (4 x 15)

4 Sets:
15 Unbroken Deadlifts @ 50% 1RM

These 4 sets of 15 deadlifts are to be performed unbroken at 50% of your 1RM deadlift
While this piece is not for time, rest as little as possible between sets
The goal is to rest the minimum amount of time it takes to complete the next set unbroken
If you don't know your 1RM deadlift, estimate a weight that you could complete 60 total deadlifts in 4 sets of 15

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