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.
Warm-up
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.
GOAT WOD
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.
Metcon
D: Buns + Guns (Weight)
EMOM 8:
ODD Minutes: 20 Glute Bridges (Double Leg)
EVEN Minutes: 20 Alt. DB Curls (total)