CrossFit - Fri, Jun 20 – CrossFit Sacrifice

CrossFit – Fri, Jun 20

Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scap Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep

2 Sets:

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Barbell Overhead Squats

Specific Barbell Primer

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

Snatch (Every 1:30 x 8 Sets:
3 Position Snatch
1 High Hang + 1 Hang + 1 Floor

*Can drop the bar on the 3rd rep when lifting from the floor.
*These are ideally all performed as a squat snatch. )

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Looking to start at 60% and keep the majority of the sets between 65-75%

Do not exceed 80% today

Stimulus: Technique / Speed Strength and Power

Cues:

For the high hang, really work on a vertical dip and drive through the bar with a strong finish. We will be looking to accelerate up and through the bar with a quick turnover into the catch. This is the limiter of the complex and will dictate the load for the rest of the lifts.

For the hang snatch, focus on staying over the bar at the knee and loading the hamstrings before coming back to the hip and through extension.

Put it together from the floor with a strong drive through the floor, acceleration past the knee, and violent vertical extension through the hip.

Modifications:

We can look to keep this as a 3 pos power snatch + overhead squat to work on dynamic positions without catching dynamically in the Overhead Squat.

Marine 16 (AMRAP – Rounds and Reps)

Eight 2-minute AMRAPs in 16 minutes

From 0:00-2:00
20 meter Sprint
16 Burpees

From 2:00-4:00:
20 meter Sprint
16 Push-Ups

From 4:00-6:00:
20 meter Sprint
16 Air Squats

From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers

From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks

From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges