0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-36:00 Olympic Lifting
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Good Mornings
PVC Overhead Squats
Specific Warm-up
3 Rounds
5 Snatch Grip RDLs
5 Snatch Grip High Pulls
*very light weight or empty barbell
Olympic Lifting
16 minutes
Snatch Grip Deadlift
Hang Power Snatch
FOCUS:
Phases of the Snatch to build toward 1-rep max in week 4
Time frames for all levels is 16 minutes. Beginner focuses on basic movements to work on the movement pattern of the snatch. Intermediate works on the full movements, but separated with a moderate weight. Advanced works on different phases and variations of the lift within a complex
As a coach, instruct the advanced athletes what the complex is then let them get going on getting weights out and beginning the warm-up. Go into more detail with the beginner and intermediate athletes to explain the why behind what is programmed (mentioned above) and explain the key points of the movements. During the time frame focus on these two levels when coaching, does not mean the advanced athletes do not need coaching, but especially in week 1 the beginner and intermediate athletes will need some more help to better set up the rest of this cycle.
If someone is going back and forth between which level to do then go to the lower one
BEGINNER OPTION: very new to the lift, most likely does not have the ability to reach a 1-rep max due to technical faults
EMOM 7: 5 Snatch Deadlift at light weight, 2 minutes rest, RMOM 7: 5 Tall Muscle Snatch (no bend in legs, just work the bar path) with very light weight, empty barbell, training bar or PVC
INTERMEDIATE OPTION: max of less than 80% of their bodyweight on Snatch and Jerk and less than 100% of their bodyweight on clean and/or has some limiting mobility issues
EMOM 7: 3 Snatch Grip Deadlift at moderate weight, 2 minutes rest, EMOM 7: 2 Hang Power Snatch singles (stand all the way up, complete the hang power snatch, drop and reset)
ADVANCED OPTION: Max of over 80% of their bodyweight on Snatch and Jerk and over 100% of their bodyweight on clean and does not have any limiting mobility issues
16 minutes to work to heavy complex: 2 Snatch Grip Deadlift + 2 Hang Power Snatch
WOD Prep
2-3 Rounds
5 Box Jumps
6 MB Rotational Chops (VIDEO)
WOD:
22-16-10-8-4 of
Box Jumps @24/20”
MB Rotational Chops @20/14
PACE GOAL: 7:00-9:00
FOCUS:
Consistent, face paced movement in a shorter time frame
STRATEGY:
Steady pace on the box jumps
Focus on quality movement and power in the rotational slams, this is utilizing an uncommon movement in CrossFit to work on core strength and power
BEGINNER: 16/12”, 10/8
SCALED: 20/16”, 14/10
Rx+: 30/20
GO BEYOND Accessory Work
5x8 HEAVY Russian KB Swings