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Monday CFD Athlete

19
Jun

Monday CFD Athlete

CrossFit Danbury – CFD Athlete

1: Metcon (Weight)

A) 5 Sets of 5 – Snatch Grip Sotts Press

B) 5 Sets of 4 – Hang Snatch High Pull

C) 5 Sets of 3 – High Hang Pausing Squat Snatch

A)In this skill portion, start with a dowel. This is a movement that demands mobility, and should only be done under loading once the positioning has been dialed in

https://youtu.be/XiCtAGjE3Tk

B) Hang Snatch High Pull

Set #1 – 4 Reps @ 30%

Set #2 – 4 Reps @ 35%

Set #3 – 4 Reps @ 40%

Set #4 – 4 Reps @ 45%

Set #5 – 4 Reps @ 50%

https://youtu.be/9dWQ-Up9cyc

C) High Hang Pausing Squat Snatch

Set #1 – 3 Reps @ 40%

Set #2 – 3 Reps @ 50%

Set #3 – 3 Reps @ 60%

Set #4 – 3 Reps @ 60%

Set #5 – 3 Reps @ 60%

2: Metcon (No Measure)

Class Workouts

3: Metcon (AMRAP – Reps)

Alternating EMOM x 10

Odd Minutes – “X” GHD Sit-Ups

Even Minutes -“X” Hip Extensions

Athlete’s choice on repetitions per movement.

in this format for building mid-line strength. start conservatively. As an example, 10/10 would be a strong start (for a total of 50 repetitions of each movement).

If we do not have a GHD, complete with abmat sit-ups and banded good mornings.

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