Mobility, Activation & Warm-Up
Two sets of:
90 Seconds of Easy Row
MedBall Thoracic Opener x 60 seconds
Stationary Sun Gods x 10 seconds per position
and then …
With an empty barbell, complete two sets of:
3 Snatch Grip Press from Behind the Neck
3 Snatch Grip Push Press from Behind the Neck
3 Overhead Squats
3 Snatch Balances
Rest as needed
A.
Three sets of:
Snatch Press from Receiving Position
If Sotts Press is challenging for you then try this drill: https://www.crossfitinvictus.com/blog/sotts-press-for-the-under-mobile-athlete
and then …
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch @ 65-80% (keep it light)
B.
Five sets of:
3 Front Squats @ 80%
Rest 90 seconds between sets
C.
35-54:
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Box Step Overs (50/35lbs to 24/20″)
15 Toes-to-Bar
200 Foot Shuttle Run (25 foot increments)
55+:
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Box Step Overs (35/20lbs to 24/20″)
15 Toes-to-Bar
200 Foot Shuttle Run (25 foot increments)
*Dumbbells may be held however as long as they do not touch the box.
Optional Cool Down
Bike/Row/Jog x 5-10 minutes and accumulate 2-3 minutes in a banded hip flexor stretch
General Training Notes
Snatches: Keep those snatches fairly light and work on keeping the bar close and a FAST turn over! You can elect to take these from the hang position if you’d like.
Front Squats: Continuing to focus ion SPEED out of the bottom. This weight is likely too heavy to thruster, but that’s how you should approach the concentric portion of each squat.
Conditioning: Grippy grip! You can hold the dumbbells in any way you’d like as long as they don’t touch the box as you step over. We’ve been working a lot on toes-to-bar so your goal is to do these in 1-2 sets. Your grip will get a rest on the shuttle run so today’s focus is keeping big sets on the toes to bar!