Announcements

Hey members! There will be no classes this weekend as we are hosting the Summer Slam event this Saturday and Sunday. Come watch the fun!

Spark CrossFit – CrossFit

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Snatch Warmup w/ Joint Prep (No Measure)

GENERAL WARM-UP (0:00-7:00)

1) Joint Prep Routine

SKILL AND INSTRUCTION (7:00-12:00)

2) Snatch Progression

3-5 reps at each piece of the progression as class

-Setup to knee

-knee to power position

-power position dip and shrug

-dip, shrug, high-pull

-muscle sntach

-snatch balance

-overhead squat

-full or power snatches from power position, knee, and mid-shin

Snatch (10 Minutes to build up to a set of 5 TnG)

In preparation for todays metcon, take 5 minutes to build up to a heavy set of 5 unbroken “touch and go” squat snatches.

“Snake Bite” (Time)

RX

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Pull-ups

RX+

For Time:

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

(14:00 time cap)

INTENDED STIMULUS

Looking to choose a weight on the barbell that athletes could complete 15+ snatches and pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes.

Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30