21.10.15
IRIDIUM CrossFit – CrossFit
Warm-up
DYNAMIC WARM & SKILL TRANSFER EXERCISES
2 Sets
10 PVC Pass Throughs
:20 Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats
3 Sets
10 Snatch-Grip Push Press
10 Seated Sots Press
Weightlifting
SNATCH PROGRESSION
Progression // Focus
1) Deadlift // Set-up: heels down, shoulders in front of the bar, visible
lumbar arch.
2) Deadlift to Mid-thigh // Mid-thigh position: heels down, shoulders
in front of bar.
3) Deadlift and Shrug // Keep the bar close and keep arms straight.
4) Muscle Snatch // Keep the bar close and punch hard overhead.
5) Overhead Squat // Arms locked out and full range of motion squat.
6) Hang Squat Snatch // Full extension before the squat.
7) Squat Snatch // Full extension before using the arms.
Snatch (2-2-2-2-2)
Snatch (1-1-1-1-1-1-1)
Cool Down
5 Sets
:20 Banded Hamstring Stretch / Side
:30 T-Spine Foam Roll