Workouts | Raise the Bar Fitness

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Db Row
Db Floor Press
Goblet Squat
Lying Leg Raises
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

Strength

Squat Clean
Build to a Heavy 3 Reps in 10 Minutes
Touch and Go Squat Snatch
Coaches' Notes: If You Catch the Snatch High or Have Trouble With Squat Snatches Thats Okay. Catch Where You Can and Squat From There

WOD

Workout Format

12-9-6-3 (8 Minute Time Cap)

Competitive

DB Snatch (60/45)
Box Jump Overs (24”/20”)
25FT Shuttle Run

Performance

DB Snatch (45/30)
Box Jump or Step Overs (24”/20”)
25FT Shuttle Run

Lifestyle

DB Snatch
Box Step Overs
25FT Shuttle Run
Coaches' Notes: This Fast Paced Workout Should Be Done Unbroken and Quickly.

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch

Tuesday, July 18th, 2023 - Bootcamp