CrossFit Altius – CrossFit
Warm-up
# WOD BRIEF + GROUP WARMUP + MOBILITY (0:00 – 12:00)
## 30 Seconds
Jumping Jacks
Air Squats
PVC Pass Throughs
Lateral Hops Over Bar
Active Samson
PVC Overhead Squats
Reverse Lunges
Active Spidermans
Narrow PVC Pass Throughs
## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Teaching
# TEACHING (12:00 – 25:00)
## BOX JUMP OVERS
### Movement Prep
5 Step-ups Each Leg
10 Small Hops
10 Tall Hops
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height(
## PULL-UPS
### Movement Prep
15 Second Hollow Hold
15 Seconds Arch Hold
.
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
### Movement Substitutions
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows
25 Strict Pull-ups
## SNATCH
### Movement Prep
2 High Hang High Pulls
2 Hang High Pulls
2 High Pulls
.
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
3 Position Power Snatch (moderate 3)
From the hip/above knee/floor
# 3-POSITION POWER SNATCH (25:00 – 40:00)
* Athletes will have 15 minutes to build to a moderate 3-position power snatch
* This is more about technique than it is about strength
* Make sure to differentiate the pocket position from the knee position
Rehearsal
# TRANSITION + REHEARSAL (40:00 – 45:00)
## 1 Round
5 Box Jump Overs
4 Pull-ups
3 Power Snatches
Overhaul (Time)
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)
Cool Down
Coaches Choice