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Components
Seated Dynamic Box Jumps
Sumo Deadlift Against ...
Snatch Balls
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Snatch Balls - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (9/15)
Workout
Snatch Balls
- Strength: Week 1 of Speed work with the Sumo Banded Deadlift. Focus on speed and perfect technique today. - Metcon: a Testing piece that will challenge you from head to toe but also your ability to pace/breath. Do not underestimate this one. Loading should be light.
Warm-up
A:
1) Box Programming Dynamic Warm-up - perform 5 minutes of this - skips, walking lunges, carioca, ect.
2) Movement Prep #1 - Power Snatch x 7:00
3) Movement Prep #2 - Sumo Deadlift x 5:00
Strength/Skill
B: Seated Dynamic Box Jumps (5 x 3, every 60s.)
https://www.youtube.com/watch?v=EPEb6nMEaGg
- to a moderate height
C: Sumo Deadlift Against bands (8 x 3 @50% 1RM from 10/21, every 60s)
- reset reps
- take 3-4 sets to build to work set.
After:
Warm-up Power Snatches + Wall balls
Conditioning
D: Snatch Balls (AMRAP - Rounds and Reps)
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
*Courtesy of CF Southie
L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)
Beginner Option:
AMRAP 7:
10 Alt. DB Snatches (light)
10 Wall balls (10, 8)
Accessory Work
E:
Banded Alphabets x 3 sets each side. Rest as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 06, 2019
Male Clients
1
Chris
Davis
5:00PM CrossFit Group Cla...
5 x 3
1
Clark
Wilson
6:00 CrossFit Group Clase...
5 x 3
1
Dan
Glauber
6:00 CrossFit Group Clase...
5 x 3
1
Dominic
Talanca
6:00PM CrossFit Group Cla...
5 x 3
24”
1
Greg
Barber
6:00 CrossFit Group Clase...
5 x 3
1
Jason
Wade
5:00PM CrossFit Group Cla...
5 x 3
24"
2
Sammy
Norman
5:00PM CrossFit Group Cla...
5 x 5
3
Dan
English
1:00PM CrossFit Group Cla...
5 x 3
20” Easy, fell extension.
3
Kevin
English
1:00PM CrossFit Group Cla...
5 x 3
Female Clients
1
Meg
Gemelli
1:00PM CrossFit Group Cla...
5 x 3
1
Susan
Westberry
1:00PM CrossFit Group Cla...
5 x 3
2
Rachel
Hatfield
6:00PM CrossFit Group Cla...
5 x 5
Seated jumps; no box
3
April
Morvil
1:00PM CrossFit Group Cla...
5 x 3
20
3
Beth
Grace
8:45 CrossFit Group Class...
5 x 3
3
Blair
Williams
6:00 CrossFit Group Clase...
5 x 3
100#
3
Private
CrossFit: 7:00 AM
5 x 3
3
Eryn
Davis
5:00PM CrossFit Group Cla...
5 x 3
3
Fraleane
Holt
6:00 CrossFit Group Clase...
5 x 3
3
Grace
Jacobs
8:45 CrossFit Group Class...
5 x 3
15 total
3
Jamie
Savage
6:00 CrossFit Group Clase...
5 x 3
Short box from bench
3
Monica
Jacobs
8:45 CrossFit Group Class...
5 x 3
16 inch stack of plates
3
Shannon
Klotsko
6:00 CrossFit Group Clase...
5 x 3
3
Shelby
Morge
1:00PM CrossFit Group Cla...
5 x 3
20 inches from bench
4
Debbie
Bolz
8:45 CrossFit Group Class...
5 x 0
20”
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