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1.4.18: FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Dig in Shoulders w/ Lacrosse Ball

Banded Shoulder Stretch (30 – 40 secs per arm)

Shoulder Pull Aparts 10-10-10

Warm-up

2 Rounds:

OH KB Walks (D+B on turf zig zag) 35/25

12 PVC Pass-Throughs

8 PVC OHS

4 PVC Snatch Drops

THEN

Coach Snatch Warm-Up w/ PVC:

(3 reps per movement)

1. Snatch Grip Deadlift

2. Snatch Grip Deadlift + Shrug

3. Snatch Grip Deadlift + Shrug + High Pull

4. Muscle Snatch

5. Hang Power Snatch

6. Power Snatch

Hang Snatch (3, 3, 3, 3, 3, 3)

Take 12-15 mins to work up to a 3 rep max hang snatch.

Novice athletes keep weight light to moderate focusing on form.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Scale Options:

30 Single-Unders

15 Power Snatches 55/35

Core

3×30 sec High Plank w/ Alternating Arm Reach

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