Main, Performance Camp 2014 - CrossFit JHawkFitness Camp Traditional Day 1-warm up A1 db snatch rest 2 min A2 Box jump + wt B1 BACK SQUAT rest 3 min B2 Overhead squat (light) C1 bb shoulder press Pair 1 rest 3 min C2 sl box hip lift D1 db bench press Pair 2 rest 3 min D2 pull-up + wt View Public Whiteboard: bit.ly/1p0pnej Warm-up ADV: Advanced Group Day 01 (No Measure) Day 1 Wk 1 Jump rope D/Us 5x30 sec AMRAP Heel-up grab/outside in backward rdl walk backward high knee skip backward reach run leg swing skip (20yd or x10ea) 4 way extended hold w/ plank 2x20sec Hop for distance (3 FWD/ 2 BKWD) 2x20yd Lateral hops 2x5ea Junk Yard Dog 3 out/ back 3 over/ under Weightlifting Performance PE O-Lift Warm-ups (No Measure) Footwork Drills 1. Jump and Land 2. Jerk Jump and Land Hands on hips 3. Jerk Jump and Land Hands Only 4. Jerk Jump and Land PVC Burgener Warmup: 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch drops at 2 4 and 6 inches 5. Snatch lands Skill Transfer Exercises 1. Snatch push press 2. Overhead squat 3. Pressing snatch balance 4. Heaving snatch balance 5. Snatch balance 6. Snatch from 2 position 7. Snatch from 3 position TRAD: Back Squat (2x3 @ 70% 1XME @ 93%) TRAD: Shoulder Press (5x4,3,2,1,ME @ 70%, 80%, 84%, 88%, 93%) Mobility Hamstring and Lat Smashing
Posted on: Mon, 21 Jul 2014 05:07:54 +0000
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