Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Squatting Quad Snatch Warmup (No Measure)
Barbells must be on floor and ready to go 5 minutes after class starts.
3: Snatch Segment Pull (5×5, moderate weight, this is for technique work)
http://www.catalystathletics.com/exercise/315/Snatch-Segment-Pull/
Find a weight that allows you to keep perfect technique. For some of us, this means 35-65#.
Please take note of what someone who has coached national level athletes has to say about doing this with too much weight and/or in the wrong position:
“The movement and the positions in the pauses must be correct for the exercise to be effective. If weights exceed what the lifter can do properly, the exercise can even be counterproductive by strengthening and reinforcing incorrect positions.”
This not only applies to this particular lift, but for all lifts and work that you do in CrossFit: pullups, burpees, thrusters, wallballs, pushups, snatch, jerk, and the list goes on.
Contrary to what our ego tells us, it is possible to remediate and grow at the same time. Just because we are being “remediated” (aka scaled) for a technique fault, does not mean that our growth has stopped.
I will stop harping on this in due time. Maybe next week? Or, maybe when all the baggage of myths and misinformation that we’ve collected over a liftetime of poor training habits and cancerous mental thoughts has been left behind?
Conditioning
3: Metcon (4 Rounds for reps)
4 Rounds:
3 minute AMRAP:
20 calorie row
7 Snatches 115/75# (with squat)
10 Burpee Box Jumps 24/20″
Rest 2 min between rounds.
Each round is worth 37 points. Count each calorie in score.
Level 4:
4 Rounds:
400m run
10 Deadlifts (245/165)
5 Burpee MU
Rest 3 min
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