Bootcamp
Wednesday, August 30th, 2023 - Bootcamp
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
Skipping
Alternating Lunges
Ring Row
Elevated Push-up
Glute Bridge
Plank
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:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Alternating Lunges
Ring Row
Elevated Push-up
Glute Bridge
Plank
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
DB Incline Bench Press
Build to a Heavy 15 Reps in 10 Minutes
Coach Notes: Get a Great Pump
Build to a Heavy 15 Reps in 10 Minutes
Coach Notes: Get a Great Pump
WOD
Workout Format
21-15-9 (12 minute Time Cap)
Competitive
Snatches (115/80)
Cal Row
Cal Row
Performance
Snatches (95/65)
Cal Row
Cal Row
Lifestyle
Snatches
Cal Row
Cal Row
Cooldown
1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Seated Forward Fold
Crossbody Shoulder Stretch
Seated Forward Fold