Spark CrossFit – Weightlifting & Barbell

 

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Mattie Roger’s 91kg (200 lbs) Snatch at 63kg (138 lbs) bodyweight – Junior American Record

Warm-up

Warm-up (No Measure)

Row, Bike or Jump Rope 3:00

Joint Prep Warm up (No Measure)

https://youtu.be/Pz-4-iHX2TY

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Workout

Front Squat ( 5 reps at 50%, 5 reps at 70%, 3 x 5 reps @ 80%)

same weight for all three set of the 3×5

Snatch Complex (Snatch from knee + full snatch with pause at knee)

2 reps at 60% 1RM

2 reps at 70%

3 set X 2 reps at 75%

1 sec pause

Accessory Work

Pull/Press arm series (No Measure)

3 supersets:

KB Pendlay Rows 3 x 10 reps

KB See-saw press x 8 reps each arm

-then-

Sets of 8 reps of:

Seated bicep curl to arnold press

Rest 60 seconds between sets
KB Pendlay Row: https://www.youtube.com/watch?v=s7KzR68IiVQ

See-saw press demo: https://www.youtube.com/watch?v=U7zru_zkHDM

bicep curl to arnold press: https://www.youtube.com/watch?v=N0Z5LQJu4Zw

Cool Down (No Measure)

Grab a roller, get in a circle and roll out together!

Target:

Lats

Mid back

Medial glute