CROSSFIT – Mon, Oct 2

Peak 180 – CROSSFIT

Warm-up

Warm-Up:

3 Rounds, For Quality (10:00)

200m Run

5/5 Worlds Greatest Stretch

8/8 Quadruped Throacic Rotations

“Barbell Complex”

3 Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance

Can add a little load to the barbell complex if you are feeling good

Weightlifting

Squat Snatch

Weightlifting

Every 3:30, 3 Sets

3 Squat Snatch @ 75%

2 Squat Snatch @ 80%

1 Squat Snatch @ 85%

Rest only as long as it takes to adjust loads

These should all be done as quick singles

Big cues to think about today are smooth off the floor, then fast finish through the hips. The goal with the Snatch is to develop full body coordination and a strong connection from the legs, through the midline, then powerful overhead. Work a strong lockout position today and finish strong.

Extra Instructions / Points of Performance

Alternate Variations:

3 Power Snatch + 1 Overhead Squat

2 Power Snatch + 1 Overhead Squat

1 Power Snatch + 1 Overhead Squat

*We will be working positions here for the waves rather than adjusting loads all that much. The first 3 we would like to see a dip, drive and punch over head, keeping the torso vertical throughout to work on hip extension.

For the Hang, focus on staying over the bar, then coming back through the hip to hit extension and the correct contact point. For the low hang work just below the knee and focus to push the knees back and out of the way.

Barbell Free:

Every 3:30, 3 Sets

15 Russian KB Swings

20 Air Squats

15 Calorie Row

Metcon

“Helanasty” (Time)

Conditioning

3 Rounds for Time

21 Alternating Dumbbell Snatch 50/35lb

400m Run

12 Overhead Squats 115/75lb

Extra Instructions / Stimulus

Goal: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Achieve best overall time

Secondary Objective: Complete all movements unbroken

Stimulus: High End Aerobic + Muscular Stamina

RPE: 9/10

Alternate Variations

Level 2:

3 Rounds for Time

21 Alternating Dumbbell Snatch 35/25lb

400m Run

12 Overhead Squats 95/65lb

Level 1:

3 Rounds for Time

18 Alternating Dumbbell Hang Snatch 30/20lb

400m Run

12 Overhead Squats 45/35lb

Masters 55+:

3 Rounds for Time

21 Alternating Dumbbell Snatch 30/20lb

400m Run

12 Overhead Lunges 95/65lb

Sweat:

3 Rounds for Time

21 Alternating Dumbbell Snatch

400m Run

21 Goblet Squat

Accessory Work

Optional Accessories

Part A)

A) 3131 Tempo Goblet Squat

3 Sets x 10 Reps

Rest as needed between Sets

4 Sets

B1) 10/10 Dual Dumbbell Single Leg Romanian Deadlift

B2) 12/12 Side Lying Dumbbell External Rotations

B3) 15 Banded Face Pulls

Rest 30 seconds between exercises

Rest as needed between sets