CrossFit Altius – CrossFit
Olympic Warm Up #1 (No Measure)
Oly Warm Up
-jump in place x10
-jumping jacks x10
-jump in place x10
-high knees x10
-butt kicks x10
-vertical arm swing x10
-horizontal arm swing x10
-wrist circles x10
-ground wrist stretch x30 sec
-pvc pass thru x10
-pvc hip rotations x10
-pvc hip bends x10
-leg kicks x10 each leg
-hip swings x10 each leg
-sampson stretch x30 sec each leg
-pvc straight leg toe touch x10
-pvc behind neck press x10
-pvc back squat x10
-empty bar straight leg toe touch x5
-empty bar behind neck press x5
-empty bar back squat x5
Start with 3 minutes on foam roller rolling lower back and hamstrings out!!!!
Dip Power Snatch (5×3 )
Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the power snatch, completing the rest of the lift as you would for any snatch.
We will use a empty bar or stay very light when doping these!! Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.
Tall Clean (3×3)
Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and turning the elbows over into the clean rack position.
empty bar.