Positional Development

CrossFit Carolina Beach – CrossFit

– Skill: Today is aimed at skill/technique work. Odd minutes you will perform 3 position snatch. Even minutes will consist of 15 banded pull downs. You should have plenty of time to transition between movements. Select a weight which will allow you to maintain proper form
– Skill: For positional development, we have anti-extension ring planks and DB overhead holds.

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Warm-up (No Measure)

Review all work today starting with:

– Review options for gymnastics skill work

– Gymnastics Static Hold options

– Glute Bridges (have everyone perform 20 reps)

– Alt. DB Curls (have everyone perform 20 total reps)

– Banded Pulldowns (have everyone perform 20 reps)

– 3 Position Power Snatch with a PVC

Then grab barbells and complete:

2 High Hang Power Snatch

2 Hang Power Snatch

2 Hang Below Knee Power Snatch

Put bar down between movements and rest 10s. These can be done on the coaches call.


B: 3 Position Snatch (10 Minute EMOM)

1 from High Hang

1 From Mid Patella

1 From Ground
Odd minutes=3 position snatch

Even=15 band pull aparts.

Score highest weight on snatch but stay keep form intact

C: Metcon (No Measure)

Gymnastics positions workout:

EMOM 10:

ODD Minutes: Anti-extension ring planks

EVEN Minutes: DB Overhead holds. 30 seconds.


D: Buns + Guns (Weight)


ODD Minutes: 20 Glute Bridges (Double Leg)

EVEN Minutes: 20 Alt. DB Curls (total)

Categories: WOD

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