Crossfit Restoration – Olympic lifting
Warm-up
Olympic Weightlifting Warm-Up (No Measure)
– Wrist circles: 5ea
– Elbow circles: 5ea
– Arm circles Fwd/Bwd: 5ea
– Iso-arm circles Fws/Bwd: 5 ea
– Bi-lateral arm swings Bent over/Standing : 10ea
– Forearm flexion rotation: 5
– Bow & bend: 10
– Seal Stretch: 2×20 sec
– Glute bridge: 10 w/2sec hold
– Ankle squat: 20-30sec ea
– Russian baby maker: 20-30sec ea
– Neck front, back, side: 3ea
– Neck 360s: 3ea
– Around the worlds: 5ea direction
Snatch Warm-Up Complex (No Measure)
2 sets of:
3 Snatch Grip RDL’s
3 Snatch Grip High Pulls
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balance
3 Snatch from HBK
Weightlifting
Sotts Press (Snatch Grip) (Weight)
– 4 sets
– Perform one set every 60 sec
– 4 reps in quarter squat + 4 reps in full squat (8 total reps per set)
Hang Squat Snatch (4×5)
– From HBK position
– Perform one set every 2 minutes
– Build each set but the focus for today is technique
Snatch Balance (4×4)
– Perform one set every 90 sec
– Work technique
– Be fast under the bar
Behind the Neck Push Jerk (w/snatch grip) (3×5)
Perform one set every 90 sec
Build to a heavy last set
Olympic Lifting Post Work
– Crossover symmetry
– 3-way internal/external rotation w/band
– 4-way shoulder stretch