OLY 08/18/2018
CrossFit Steamboat – Olympic Lifting
Metcon (No Measure)
Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch
Snatch
Spend 8-10 minutes working technique, position, and timing with the barbell only
Power Snatch + Snatch (1+1)
-Work to a 1RM complex for the day in 5-8 sets
Snatch Push Press + Snatch Balance + OH Squat (1+1+2)
-5 sets at 85% of above 1RM
Then
C&J
Spend 8-10 minutes working technique, position, and timing with the barbell only
Hang Clean + Split Jerk (1+1)
-Work to a 1RM Complex for the day in 5-8 sets
Power Clean + Front Squat (2+2)
-5 sets at 85% of above 1RM
Accessory
(Choose 2-3 components that you need to work on)
400m Sled Drag
200m FWD
200M BWD
Strict Pullups 4×10
1) 10 Wide Grip Pull Up
2) Shoulder Width Pull Up
3) Shoulder Width Chin Up
4) Close Grip Chin Up
*Rest 90s between efforts.
1a) 4×15 Banded Side Bends R. 30s
1b) 4×25 Banded Face Pull Aparts R. 30s
Standing Weighted DB Box Jumps
1×25
*Every time you break, rest 45s
Strict TTB
5×5
Banded Back Squat
10×2 EMOM w/ light band pulling your forward