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