03.23.2017

CrossFit Silos – CrossFit

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Warm-up

Shoulder Openers (No Measure)

The Shoulder Opener is designed to teach you internal torque for any overhead positioning

Coaches will watch this video with athletes: https://www.youtube.com/watch?v=C6GcYZi7G7k

Athletes will do 2 sets of the following with 2 minute rest between sets.

5 Curls palms facing up

5 Curls thumbs up

5 raises palms facing up

5 raises thumbs facing up

Make sure athletes are engaging the pecs and short head of the biceps as well as the lats

The key points are:

1. Hands at the same level as the ears

2. Elbows and shoulders in the same line

3. DO NOT SHRUG

Weightlifting

All athletes should use the same running clock and begin and finish at the same time.

3-Position Snatch (6×2)

2 sets every 90 seconds for 6 sets. Start from the floor (1) then move to just below the knee (2) and then just above the knee (3)
Demo: https://www.youtube.com/watch?v=IrXbuX1XVoc

Metcon

Metcon (Time)

For time:

25 power snatches, 95/65lb

25 box jumps overs*, 24/20″

50 air squats

25 box jumps overs, 24/20″

25 power snatches, 95/65lb

Rx+: 115/85lb

*Step Ups are not considered Rx.

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