Workout of the Day
A. :40 bike @ 70-80%
B. 5-10 Glute Bridge DB/KB pullover @ 3 sec reach
C. 5 ball slams + 20 sec goblet squat hold (using ball)
D. :20 plate hops, as fast and accurate as possible
Use a light/medium weight on the pullovers and use this as an active stretch for the overhead barbell work to come.
2 Behind the Neck Snatch Grip Push Press + 2 Snatch Balance + 2 Overhead Squat @ 3011 tempo
Bars will come out of the rack. Tempo is for the squats only!
Newer athletes or those who struggle in full OHS can do the following instead:
3 BTN Push Press + 3 OHS to (partial range of motion if needed)
CrossFit Group Class Programming Template (WK1/6)
Welcome recent Foundations grads Eric, Jenna and Chris!
Wrist and Hand Position in the Snatch
A common issue lifters have with the snatch and overhead squat is wrist discomfort when holding the bar overhead. We often see a variety of issues from passive hyperextension of the wrist, a lack of grip connection and uncertainty about how wide to go. Check out this video from our friends at Catalyst Athletics on this topic.
A Basic Guide to Blood Pressure Barbell Medicine