Snatch Progressions:
Perform 5 reps of each of these exercises in sequence for a total of 5 rounds.
- Snatch Grip Deadlift
- Snatch Pull
- Heaving Balance
- Overhead Squat
- Drop Snatch
- Snatch
Subscribe to:
Post Comments (Atom)
skip to main |
skip to sidebar
CrossFit - Forging Elite Fitness moved to www.alchemycrossfit.com
About Me
- Coach
- Hamilton, Ontario, Canada
- Certified CrossFit Level 2 Trainer NCCP - Level 1 Boxing Coach (Trained) NSCA - CPT
The CrossFit Journal: Knowledge for Elite Fitness
Contact Us
Alchemy CrossFit is located at:
67 Frid St, Unit 14, Hamilton, Ontario
Just minutes from the 403, McMaster Universty, and Downtown Hamilton.
Phone: 289-389-3595
CrossFit Superstar Eva Twardokens Calendar
World Class Fitness in 100 Words
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
- Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
- Regularly learn and play new sports.
The "Official" CrossFit Warm-Up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Blog Archive
-
▼
2007
(363)
-
▼
May
(31)
- 05/31/07 Workout of the Day (WoD)Rest Day.
- 05/30/07 Workout of the Day (WoD)Here is another C...
- 05/29/07 Workout of the Day (WoD)Push Press3 - 3 -...
- 05/28/07 Workout of the Day (WoD)Complete 3 rounds...
- 05/27/07 Workout of the Day (WoD)Rest Day.
- 05/26/07 Workout of the Day (WoD)Today is the Work...
- 05/25/07 Workout of the Day (WoD)Deadlift3 - 3 - 3...
- 05/24/07 Workout of the Day (WoD)As many roun...
- 05/23/07 Workout of the Day (WoD)Rest Day.Sorry fo...
- 05/22/07 Workout of the Day (WoD)21-18-15-12-9 ...
- 05/21/07 Workout of the Day (WoD)3 Rounds, 22-16-1...
- 05/20/07 Workout of the Day (WoD)3 Rounds for time...
- 05/19/07 Workout of the Day (WoD)Rest Day.
- 05/18/07 Workout of the Day (WoD)Perform the follo...
- 05/17/07 Workout of the Day (WoD)3 rounds for time...
- 05/16/07 Workout of the Day (WoD)Perform the follo...
- 05/15/07 Workout of the Day (WoD)Rest Day.
- 05/14/07 Workout of the Day (WoD)Squat5 - 5 - 5 - ...
- 05/13/07 Workout of the Day (WoD)“Nancy” 5 ro...
- 05/12/07 Workout of the Day (WoD)21-15-9 rep round...
- 05/11/07 Workout of the Day (WoD)Rest Day.
- 05/10/07 Workout of the Day (WoD)21-18-15-12-9 Rep...
- 05/09/07 Workout of the Day (WoD)Deadlift3 - 3 - 3...
- 05/08/07 Workout of the Day (WoD)"Jackie"Complete ...
- 05/07/07 Workout of the Day (WoD)Rest Day.
- 05/06/07 Workout of the Day (WoD)"Helen"complete t...
- 05/05/07 Workout of the Day (WoD)Clean and Jerk3 -...
- 05/04/07 Workout of the Day (WoD)Complete as many ...
- 05/03/07 Workout of the Day (W0D)Rest Day.
- 05/02/07 Workout of the Day (WoD)Snatch Progressio...
- 05/01/07 Workout of the Day (WoD)Perform the follo...
-
▼
May
(31)
Disclaimer
The information contained in this website is strictly for informational purposes. You should consult a physician before beginning any new nutrition, exercise, or dietary supplement program. New exercises should be learned under the guidance of a certified strength and conditioning professional.
No comments:
Post a Comment