• CFA022719

    CrossFit Altius – CrossFit

    Warm-up

    # WOD BRIEF + GROUP WARMUP + MOBILITY (0:00 – 12:00)

    ## 30 Seconds

    Jumping Jacks

    Air Squats

    PVC Pass Throughs

    Lateral Hops Over Bar

    Active Samson

    PVC Overhead Squats

    Reverse Lunges

    Active Spidermans

    Narrow PVC Pass Throughs

    ## Modified Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Press

    5 Overhead Squats

    5 Snatch Grip Deadlifts

    Teaching

    # TEACHING (12:00 – 25:00)

    ## BOX JUMP OVERS

    ### Movement Prep

    5 Step-ups Each Leg

    10 Small Hops

    10 Tall Hops

    3 Box Jump Overs (Lower Height)

    3 Box Jump Overs (Workout Height(

    ## PULL-UPS

    ### Movement Prep

    15 Second Hollow Hold

    15 Seconds Arch Hold

    .

    10 Scap Pull-ups

    5 Kip Swings

    1-3 Strict Pull-ups

    3 Pull-ups

    ### Movement Substitutions

    Reduce Reps

    Jumping Pull-ups

    Banded Pull-ups

    Ring Rows

    25 Strict Pull-ups

    ## SNATCH

    ### Movement Prep

    2 High Hang High Pulls

    2 Hang High Pulls

    2 High Pulls

    .

    3 High Hang Power Snatches

    3 Hang Power Snatches

    3 Power Snatches

    3 Position Power Snatch (moderate 3)

    From the hip/above knee/floor
    # 3-POSITION POWER SNATCH (25:00 – 40:00)

    * Athletes will have 15 minutes to build to a moderate 3-position power snatch

    * This is more about technique than it is about strength

    * Make sure to differentiate the pocket position from the knee position

    Rehearsal

    # TRANSITION + REHEARSAL (40:00 – 45:00)

    ## 1 Round

    5 Box Jump Overs

    4 Pull-ups

    3 Power Snatches

    Overhaul (Time)

    For Time:

    50 Box Jump Overs (24/20)

    40 Pull-ups

    30 Power Snatches (115/80)

    Cool Down

    Coaches Choice