Overhead Squat (5-5-5-5-5+)
Metcon (No Measure)
Alternating Tabata
Plate Hops
Toes to Bar
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…
Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 14/20 lb ball to 9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb/20lb ball to 9 ft.
Time cap: 20 min.