Blog

11.30.17 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Banded Shoulder Stretch (30 – 40 secs per arm)

Shoulder Pull Aparts 10-10-10

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

20 PVC Pass Through

10 PVC Figure Eights

15 PVC OHS

Warm-up

10 Cal Bike/Row

Turf Side Shuffle (Left)

Turf Side Shuffle (Right)

THEN

Coach Lead 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. Power Snatch

6. Squat Snatch

Power Snatch (5, 5, 3, 2, 1, 1, 1)

Take 15-20 mins to warm up and work up to a 1RM.

*Novice: Keep weight moderate focusing on form for a 5×5 rep scheme.*

Squat Snatch (5, 5, 3, 2, 1, 1, 1)

Take 15-20 mins to warm up and work up to a 1RM.

*Novice: Keep weight moderate focusing on form for a 5×5 rep scheme.*

Metcon (Time)

50-40-30-20-10:

KB swings 55/35-25

Abmat Sit-ups

Scale Options:

If an athlete is new to high volume KB swings and/or Abmat Sit-ups

40-30-20-10

Leave a Comment

Your email address will not be published. Required fields are marked *