28MAR18 Sunny Side

CrossFit Rise Above – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Light Shuttle Sprint

Active Spidermans

Medium Shuttle Sprint

Push-up to Down Dog

Fast Shuttle Sprint

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

PVC Pass Throughs – :30 Seconds


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Overhead Squats – :30 Seconds

Teaching

Warm-up (No Measure)

Squat Snatch

Speed Through the Middle

In the Olympic Lifts, the greatest speed happens in the middle of the movement, essentially once the bar passes the knees. What often happens is that athletes try to generate this speed off the floor and end up getting out of position. In a common scenario like this, the bar will never pass through the correct positions, making it more difficult to lift. Being patient from the floor leads to better positioning, which is crucial in a movement that requires almost all of the ten general physical skills.

Brush the Bar

Although we are looking add this speed in the middle of the movement, we want to ensure that it is directed in the right direction. There is sometimes the tendency for athletes to send the bar forward of the body with their hips rather than straight up and down. This is easier to get away with with lighter weights, but as percentages start to increase, the room for error decreases significantly. The “down and up” and “elbows high and outside” portions of the Burgener warmup will help drill this straight bar path.

Movement Prep

Burgener Warmup

With PVC pipes, performing 5 repetitions of each movement of the Burgener Warmup. This warmup is useful in teaching and reinforcing the basic concepts of the Olympic Lifts.

Down and Up


Working on aggressive extension of the ankles, hips, and knees with the down and up. This “triple extension” is what creates elevation on the bar and allows it to become weightless so that athletes may pull themselves under.

Elbows High and Outside 


In the snatch, the arms do not bend until the previous step is completed. Triple extension must happen before the arms bend. Working on this timing as well as keeping the bar close. The funny thing about this step is that the arms are never actually involved in an upward pull, rather they work to pull the athlete under the barbell during the weightlessness of the bar.

Warm-up (No Measure)

Elbows High and Outside 


In the snatch, the arms do not bend until the previous step is completed. Triple extension must happen before the arms bend. Working on this timing as well as keeping the bar close. The funny thing about this step is that the arms are never actually involved in an upward pull, rather they work to pull the athlete under the barbell during the weightlessness of the bar.

Muscle Snatch


In an extension of the elbows high and outside, the muscle snatch works on an aggressive punch up to the finish position overhead. There is no rebending of the knees during the muscle snatch.

Snatch Lands 


Solidifying the jumping and landing positions here. With the bar locked out overhead, athlete will dip and drive with the hips, landing in a quarter squat. This teaches the athlete the proper footwork for receiving the snatch.

Snatch Drops 


Starting in the same position as snatch lands. However, on this step we are removing the dip and drive and landing in a full squat. Without the dip and drive, speed and tightness are an important factor of the snatch drop.


Hang Power Snatch 
Putting it all together with the hang power snatch. Working from the high hang position for these repetitions.

then…

3 Snatch Grip Deadlifts (Pausing at each position)

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

1 High Hang Squat Snatch

2 Hang Squat Snatch

3 Squat Snatch

Weightlifting

3 Position Snatch (work to heavy)

today’s edition of “Weightlifting Wednesday”, we’ll start by working on the three positions of the squat snatch. Athletes will build up a heavy complex of one squat snatch from the pocket, one inch above the knee, and floor. “Heavy” means that athletes only increase the weight to a load that they can still move well at.

Metcon

Metcon (2 Rounds for reps)

“Sunny Side”

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees
The metcon begins with 30 shuttle sprints back and forth between cones set 10 meters apart. Every time one point of contact passes the cone, that will count as one rep. Once all the runs are completed, athletes will complete as many round and reps possible of 3 squat snatches and 6 lateral barbell burpees. The weight on the barbell should be something that athletes could complete 10+ repetitions when fresh. These will likely be completed in small sets or quick singles, but a good looking single repetition should always be in the tank. For athletes with no aspirations of competing in the sport of CrossFit, we can make these squat snatches into power snatches.

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