Main, Performance Camp 2014 - CrossFit JHawkFitness Camp Novice View Public Whiteboard: bit.ly/W2j96R Warm-up Dynamic Warm-up (No Measure) 400M Run Double Unders (Jump Rope) Knee Hugs/ Grab Laces to Glutes Cartwheels or Bear Crawls Back Skip out to in forward/ Skip in to out backward Inchworm/ Spiderman Frankenstein/ Walking RDL Quick Skip Down/ High Skip Back Hip Driver Carioca down and back Lateral Skip Down and back 50% Down 75% Back 50% Down 100% Back Junk Yard Dog 4 out and back/ 4 over and under Performance PE O-Lift Warm-ups (No Measure) Footwork Drills 1. Jump and Land 2. Jerk Jump and Land Hands on hips 3. Jerk Jump and Land Hands Only 4. Jerk Jump and Land PVC Burgener Warmup: 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch drops at 2 4 and 6 inches 5. Snatch lands Skill Transfer Exercises 1. Snatch push press 2. Overhead squat 3. Pressing snatch balance 4. Heaving snatch balance 5. Snatch balance 6. Snatch from 2 position 7. Snatch from 3 position Skill Work Review The Power Clean (10) Reps from 1-2-3 positions Review Shoulder Press/ Front Squat New movement development Thruster Elbows up on the way down (Front Squat) Elbows drop as you come up in to the press portion of the movement Control to the bottom Drive up fast to the top Metcon PPE Day 12 (Time) 3 rounds Run 200m 5 shoulder presses 10 Front squats Use the same weight for press and squats
Posted on: Mon, 14 Jul 2014 05:08:11 +0000
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