CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1m each machine
1m Banded Side Steps
5m Groups Stretch
2M “Hold” Challenge
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WOD Prep for WOD #1
2 sets:
10 Lunges
10 Sit ups
5 Push-ups
5 Ring Rows
WOD Prep for WOD #2
2 sets:
5 Dumbbell Bench Press (build in weight)
5 Ring Rows
5 V-Ups
Strength
This is week 1/6 of a Olympic/Squat/Press cycle. Week #1 will be used to establish a weight that you will base your percentages off of throughout the strength cycle.
Strength will have a primary barbell movement, and a secondary accessory that is meant to support the primary barbell movements. These movements should be treated as a superset (I.E. Alternate between movements each set)
Push Press (5-4-3-2-1-1-1
Building to a heaving single or 1rm that will be used as our baseline for the remainder of the cycle)
Kettlebell Deadlift High Pull
The Kettlebell Deadlift High-Pull (KB High-Pull) offers several benefits that translate well to improving your snatch performance. Here are some key advantages:
Hip Extension Power : The KB High-Pull emphasizes the explosive hip extension, which is crucial for generating the power needed in the snatch.
Posterior Chain Strength : This exercise targets the muscles of the posterior chain (glutes, hamstrings, and lower back), which are essential for a strong snatch.
Upper Body Coordination : The high-pull phase helps develop coordination and timing between the lower and upper body, which is important for the snatch’s pull phase.
Grip Strength : Holding and controlling the kettlebell builds grip strength, which is beneficial for maintaining a secure grip on the barbell during the snatch.
Core Stability : Engaging the core throughout the movement enhances stability and control, supporting the dynamic nature of the snatch.
Shoulder and Trap Activation : The high-pull engages the shoulders and traps, which are involved in the upward pull of the snatch.
Full-Body Conditioning : As a compound movement, the KB High-Pull improves overall conditioning and muscular endurance, which can enhance your snatch performance.
Workout
CFB: WOD 1 (Time)
20 Cap /
50 Lunges | RX+ Box Step ups
40 Sit ups | RX+ GHD
30 Push-ups
20 Ring Rows | RX+ Pull-ups
10 Burpees
Row 50 Cals
10 Burpees
20 Ring Rows | RX+ Pull-ups
30 Push-ups
40 Sit ups | RX+ GHD
50 Lunges | RX+ Box Step ups
MHM: WOD 2 (3 Rounds for reps)
RX
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows (Or Bodyweight Bar Rows)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
Ring Rows (Or Bodyweight Bar Rows)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minutes Bench Stretch for Lats
20x Shoo the Cat
4x 5 Quad Foam Rolling (each leg)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bench Stretch for Lats
Shoo the Cat
Quad Foam Rolling