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Assault Bike
Warm-up Snatch Grip DL + Snatch (2+1) *20m to find a heavy complex. **Build based on your consistency. If it doesn’t feel right, repeat it till it does. ***Be ambitious, it’s a chance not just to learn a lot, but also to test your abilities. Metcon (Time) Bike 30/20 cal Wallball x45 Bar facing burpees...
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Skill Work Side plank 30s Banded Hydrant x10 Ring inch worm x6 3 rounds Metcon Prep: Ring push-up Hollow hold Half press w/hold Push-up Metcon (Time) Partner Workouts- Alternate rounds Bike 9 cal Burpees x7 Ring push-ups x5 20 rounds for time *Keep the bike under 30s. **Burpees will feel very sluggish. Keep a disciplined...
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Warm-up Jumping Jacks Plate push Jump rope 2 rounds 1m each movement Double under practice Tempo work Singles Doubles Discuss metcon flow 3.2.1.Go! Metcon (3 Rounds for time) Group WOD 50m Sled push 50 Double unders 15 Cal Bike Complete 4 rounds Rest as needed
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Warm-up Walking lunges Duck Walk Medball Thruster Strict Half Pull ups/ring rows Strict Knee tuck/Leg Lifts Pull-ups Toes to Bar Metcon Brief: Rehearse rotation. 3.2.1.Go! Metcon (2 Rounds for time) 45s Bike for Watts then, on the Minute 3 rounds 12 Wallballs 9 pull-ups 6 toes to bar Rest 5 min 2 rounds *Alternate options...
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Warm-up Intro / Overview: 5 min Warm up: 10-15 min Stones: Hip opener Step by step to shoulder -experiment w/ weights One step to shoulder -experiment w/ weight -shirt emblazoned Sandbags -carries -ground to shoulder Close / Depart
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Warm-up Candle Stick lateral steps (banded) 1m each arm. Candle Stick Squat x10 each arm (banded) Front rack hold 30 sec Front squat hold 30 sec Front squat x10 Metcon Prep: Beat swings/pull-ups/chest to bars increasing thruster bar. starting with empty bar and building to weight over 3 sets. Discuss rotations. 3.2.1.Go! Front Squat (10-8-5-5-5-5-5)...
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Warm-up 45:15 Bike Plank OH lunge (x2) Metcon prep: BN Press Chin over bar hold/hang Press to squat Beat swing OHS pull-up/C2B Metcon (4 Rounds for reps) AMRAP 3 Bike 21cal OHS 15 ME Pull-ups/ring rows Rest 6min 4 rounds *Bike and OHS are to be sprinted through as fast as possible. **Strive for 45s-1m...
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Warm-up Bike Plank Bottom Squat hold Shoulder Taps (plank or HS) 2 rounds 30 sec Metcon Prep: Pull under Wallball Box Jumps Beat Swings Hang Cleans Pull-ups Establish Real estate Practice rotation 3.2.1.Go! Metcon (3 Rounds for reps) Bike Hang Cleans Wallballs Box Jumps Pull-ups Rest 3 rounds *1 minute intervals **Score reps/calories ***Start at...
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Warm-up 45:15 Jump rope Wallball Front Squat Burpee Box jumps 2 rounds Deadlift Prep: Straight leg Good morning (Close/Wide) Jefferson Curl Deadlift to knee Deadlift to thigh Deadlift Metcon Prep: Establish bike and box area. Discuss 1m starting intervals. 3.2.1.Go! Deadlift (5×6) *Across **Pause in the hang ***Move with precision ****Two min rest between each...
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Warm-up Banded Side Step banded Squat Back Squat Prep w/Bar Metcon Prep: Rehearse rotation Back Squat (3×8) *Across **Pause each rep ***Move with precision. ****2m rest between each set. Metcon (5 Rounds for time) Bike 15/12 Cal Run 200m w/medball as fast as you can 5 rounds *Maxium output on the bike. Less than 25Sec...
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Workout of the Day

CrossFit

  • Weightlifting Clinic: Snatch

    Weightlifting
    Snatch Clinic Agenda:

    Introduction: 0-5 min

    -Overview

    Warm-Up: 5-20 min

    -Crossover Symmetry / Ankle Flexion / Junk Yard Dog

    Skill Drills: 20-50 min

    (Burgender Warm-up)

    -Down & Finish (Speed Through Middle)

    -Down & Finish Elbows high and outside (keep bar close)

    -Muscle Snatch (Turnover Strength)

    -Snatch Lands (Footwork)

    -Snatch Drop (Footwork, OH Strength, Speed)

    (Skill Transfer Exercise)

    -Snatch Grip Push Press (OH Strength)

    -Overhead Squat (Core Strength)

    -Heaving Snatch Balance (Arm Speed)

    -Snatch Balance w/ & w/o Dip (Footwork, Arm Speed)

    5 Min Break 50-55 min

    Movement Breakdown: 55-85 min

    -High Hang Snatch (creating a pocket, hips act as a thrower not pusher, weight distribution, shrug does not force bar higher)

    -Hang Snatch (Weight distribution, bar to the hips, achieve the high hang)

    -Snatch (weight distribution, body position/angles, initial pull)

    Snatch: 85-120 min

    Closing Remarks…

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