PLEASE NOTE – there is no CROSSFIT ENDURANCE this week (so no class on Wednesday or Saturday – due to Battle of the Bands).

“When we treat man as he is, we make him worse than he is; when we treat him as if he already were what he potentially could be, we make him what he should be.” – Johann Wolfgang von Goethe quotes (German Playwright, Poet, Novelist and Dramatist. 1749-1832)

The Overhead Squat is the building block for the landing position of the snatch.  You can see Rachel below, catching a snatch just above the position that we would call “below parallel” – this means the crease of your hip might will pass below your knees. If you are having difficulty with this movement, that is because it is difficult. Be patient with yourself and even if you can’t get all the way down in your squat, maintain all the markers that Rachel is here – push your knees out to keep them in line with the hip and toe, keep the back in a neutral position, and balance that bar slightly behind your ears. If you cannot do it perfectly, that’s ok – but work on perfecting what you can and you will improve!

Picture by Ramsey Beyer.

SELF-MYOFASCIAL RELEASE: Foam Roll upper back. Lax Ball Traps. Until 5 past.
MOBILITY: Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: 5 minutes to test the chest to bar pull-up.
If you are not EASILY touching your chest to the bar for 5 reps, add more assistance. Chest to bar is what it sounds like but for those looking for a clear marker of height, you must have your chest hit below the clavicle for the rep to count.
STRENGTH: Overhead Squat, up to a peak of 5.
METABOLIC CONDITIONING: 21-15-9 reps of: Overhead Squat (135/95), Chest to Bar Pull-up – there is a 15 minute cap on this workout!

ON RAMP with Erin, at 630pm:

DYNAMIC WARM-UP: Cat Camel, Cat Stretch, Samson Stretch, Heel Pressdown, Adductor Mob, Leg Swings, Hips Swings, Arm Swings, Air Squat

ACTIVATION: Broad Jump, 2 reps – 10 minutes of practice.

SKILL WORK: Russian Kettlebell Swing

METABOLIC CONDITIONING: For 10 minutes, every minute on the minute, 3 kettlebell swings.  Rest 1 minute and then complete Tabata Squats.

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