January 7, 2022

Friday, January 7th 2022

Warm-up
A. General
3 sets
30 seconds Row @Low intensity
3 Btn Snatch push press
5 Muscle snatch (no hook grip, no contact)

B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale

C. Snatch drills
Turn over:
– 5 Tall snatch high pull
(lift the elbows, not the bar- watch for the elbows to be up and out, with the bar always below the elbows)
– 5 Tall muscle snatch
(Same initiation as the high pull, should see continuous tension on the bar throughout, following through with the arms punching into the bar.
-5 OHS
(look for the athlete to maintain tension and a vertical bar path
-5 Tall snatch
(Talk your athlete through this one, give them a loud audible cue to initiate, this drill is best used as a reaction)

Pull:
Focus on a strong, positionally sound first pull with full contraction in the upper back. Use this to launch the bar without ever allowing any slack throughout the entire drill, the key is to maintain continuous tension on the bar.

3 sets @Ascending
3 snatch deadlifts
1 Hang snatch
1 Snatch

Weightlifting
Metcon (Weight)
In 10 mins, Build to a heavy complex:
3 Snatch Deadlift
1 Hang Snatch
1 Snatch

Score: Max weight

Scaling options
Beginner
Snatch Deadlift + Hang Power Snatch
2+2

Intermediate
As Written

COMP
Perform after Metcon

Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Kg: 10/8 + 60/40
Score: Reps

Scaling options
Beginner
AMRAP 14
40 calorie Row
30 Hanging Knee Raise
20 Wall Ball 20/14 lbs
10 Cleans @Light Moderate lbs
15 Ring Rows + 15 Feet on Box Ring dips

Intermediate
AMRAP 14
50 calorie Row
40 Toes-to-Eye Level
30 Wall Ball 20/14 lbs
20 Cleans 115/75 lbs
10 Box muscle ups OR 10 Chest to Bar + 10 Ring dips

COMP
As written

Extra Accessory
Metcon
3 sets nor for time
6 Heavy Skull Crushers
6 Heavy DB Pullover
8 Barbell Biceps curls

Goal: Shoulder strength