22.03.10

10
Mar

22.03.10

IRIDIUM CrossFit – CrossFit

Build to a heavy single rep for each exercise.
Increase load across as many sets as possible.
The progression from movement to movement gets more challenging. Heavier load with the later movements requires better technique.

Warm-up

2 sets:

:20 good morning + jumps

– Rest :10

:20 air squats

– Rest :10

:20 push-up to down dogs

– Rest :10

Weightlifting

SNATCH PROGRESSION w/PVC

Overhead position, dip, drive, drop

Behind the neck, dip, drive and drop to punch out

Elbows high and outside, dip, drive and drop to punch out

Shrug, dip, drive and drop to punch out

Hang from knees, dip, drive and drop to punch out

Hang Muscle snatch

Hang power snatch

Hang power snatch + Overhead squat

Hang squat snatch

Snatch

Weightlifting

1 set:

2-3 muscle snatches

2-3 power snatches

2-3 squat snatches

Muscle Snatch (1-1-1-1-1)

Power Snatch (1-1-1-1-1)

Snatch (1-1-1-1-1)

Cool Down

Accumulate:

:30 standing quad stretch/side

:30 quad foam roll/side

1:00 cobra stretch