04.14.18

CrossFit Ecstatic – CrossFit


Warm-up


ACTIVATION

400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each) (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
8 Alternating Spiderman and Reach (https://www.youtube.com/watch?v=OrggvuVU-M&width=640&height=480)
12 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
16 Dowel Overhead Squats

Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch-Grip Strict Presses
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats

Primer
On the Minute x 8 (4 Rounds):
Odd Minutes – Tempo Snatch Deadlift (5 seconds to complete) + 5 Hang Muscle Snatches
Even Minutes – 5 Snatch Balances (https://www.youtube.com/watch?v=9536owLEv7g&width=640&height=480)

Olympic Cycling

Squat Snatch


SNATCH SKILL

With a Running Clock:
Minutes 0-5 – Build to a Heavy Set of 2 Overhead Squats
Minutes 5-10 – Build to a Heavy Set of 2 Snatch Balances (https://www.youtube.com/watch?v=9536owLEv7g&width=640&height=480)
Minutes 10-15 – Build to a Heavy Set of 2 Pausing Hang Squat Snatches (https://www.youtube.com/watch?v=JGtynpg1bXU&width=640&height=480)
Minutes 15-20 – Build to a Heavy Single Squat Snatch

Inside this 20:00 running clock, each movement builds upon the last.
On the Overhead Squats, we are looking to confirm our positioning under heavier loads.
On the Snatch Balances, we are looking to build our speed beneath our bar, to these confirmed positions.
On the Hang Squat Snatches, we are now looking for speed once again, but now taking the bar from the front of the body.
And on the full Squat Snatch, piecing the entirety together.

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Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Tim Warner

Tim Warner

Coach

CrossFit Level 1

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Melissa Mayger

Melissa Mayger

Coach

CrossFit Level 1, Crossfit Endurance

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility