22.06.14

14
Jun

22.06.14

IRIDIUM CrossFit – CrossFit

Focus more on skill and quality of movement rather than loading up the bar at all costs.
Should help athletes build confidence in the bottom position.
Increase loading across as many sets as possible.
Take plenty of warm-up sets to become accustomed to the movement.
Begin set one around 60-70% of their 1-rep overhead squat, or at a weight that feels light.

Warm-up

1 set:

:30 high knees

10-inch worms + push-up

10 overhead lunges

1 set:

:30 butt kickers

10 PVC pass-throughs

10 partial overhead squats

1 set:

10 up-downs over PVC

10 behind the neck snatch grip strict press (PVC)

10 overhead squats (PVC)

Weightlifting

1 set:

5 overhead squats (35/45 lb)

5 behind the neck snatch grip push press

1 set:

5 snatch balance

1 set:

5 overhead squats (35/45 lb)

5 behind the neck snatch grip push press

5 snatch balance

LOADING UP

3 sets:

1 snatch balance + 2 overhead squats

1 Snatch Balance + 2 Overhead Squats (3-3-3-3-3-3-3)

7 sets for load:

1 snatch balance + 2 overhead squats
Mod 3 snatch balances + 3 overhead squats

Accessory

4 sets:

:40 alternating single-leg squats

– Rest :20

Cool Down

Accumulate:

1:00 banded shoulder stretch/arm