CrossFit

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March 4, 2018
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March 6, 2018

CrossFit

CrossFit NCS – CrossFit


Warm-up

0:00 – 5:00

Grab a barbell and foam roller:

1. Quad smash with barbell

2. Ankle Mobility with barbell

3. T-Spine Mobility

6:00 – 11:00

10 Air Squats

10 Push Ups

10 Wall Ball Shots

10 Med Ball Clean

10 Good morning with PVC Pipe

12:00 – 22:00

Snatch Progression with PVC Pipe

1. Setup – Feet position, hand position, Lat engagement, hips above knees, Shoulders on top of or directly in front of bar and bar over the base of toes.

2. Setup to Launch (1″ above knee) – Hips and Shoulders rise at the same rate, midline stability maintained, straight bar path with knees going back.

3. Launch to High Hang – focus on timing, bar close to body, glute engagement.

4. Catch in Power Snatch

5. Catch in Snatch

6. OHS

23:00-28:00

Barbell Prep (do 5 of each):

Hang Power Snatch

Power Snatch

Snatch

OHS

29:00 – 32:00

Review Skill EMOM and Metcon

33:00-41:00 Skill EMOM

42:00 – 57:00 Metcon

57:00 – 60:00 High fives, equipment wipe down and clean up

Skill / Strength

Snatch (EMOM 8 x 2)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

Buy In: 20 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches

6 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5

Buy In: 20 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (same)

6 Lateral Barbell Burpees

**Snatch weight is athlete’s choice. Pick a challenging load which can be moved safely and efficiently. Snatch weight does not change in each AMRAP.

Desired stimulus is a heavier snatch load with excellent form and no misses. With an increased heart rate and time pressure, athletes will be focused on movement setup and execution. Questions to ask: Where do I focus under pressure? Answer: focus on your setup and steps to execution which were reviewed during warm up.