DFC CrossFit – Intro to Oly
Warm-up (No Measure)
Row 500m 2:00 Males, 2:15 Females or
5 Rounds of Jumping Jack, Burpee Intervals, 30 sec. work, 15 sec rest.
Flexibility
1×10 Peanut Touchdowns
then,
a) 3 x 1:00 Banded Squat Hip Stretch w/ Contract & Release (Same stretch as before, but alternate between squeezing in on your elbows with your legsfor 5 sec., and pushing your your legs farther apart with your elbows for 10 sec.)
b) 3 x 1:00 Barbell and Foam Roller T-Spine Rolling https://www.youtube.com/watch?v=fyEqxHA-EKc (0:40)
Connectivity
3 x 8 Goblet Half-Y’s w/iso. band hold (ea. side) – https://www.youtube.com/watch?v=NVbpOrVQrg4
3 x 10 (standing, bands at eye level) A + T + Y ‘s with bands followed by 10 snow angels
Concept Review
How to set up for the snatch (barbell starts on the floor)
– Foot position (roughly hip width)
– Bar above shoe laces
– Set Back
– Power Position
– Hang Position
– Transition to the Starting Position
– Grab the Bar in Snatch Grip
New Concept
Snatch From The Floor (Putting it all together)
– Students explain the Snatch from the Ground-up (putting either another student or the instructor through all of the points of performance for the Snatch)
– The two tempo concept of the lift is discussed – slow off the ground to the knee, then once the barbell passes the knee, accelerate to the hip. *Students aren’t expected to master this skill in one day, just understand the concept.
Weightlifting
Skill Review:
– 3-Postion Barbell Warm-Up
– Tall Snatch
– Snatch from Power Position
– Setup from the Floor
New Skill:
– Halting Snatch Deadlift + High Pull (pause in each position on the way up): – floor, knee, hip (still over bar) , power position + high pull
– Halting Snatch Deadlift + Finish (pause in each position on the way up): – floor, knee, hip (still over bar) , power position + finish snatch from the power position
– (if time allows) Snatch from the floor (focus on slow tempo off the floor to accelerating to the hip)