CrossFit 416 Daily – Wednesday, November 19

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CrossFit 416 Daily – Wednesday, November 19

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Strength

Snatch Progressions – 12 min

Level 1

High Hang Power Snatch + Hang Power Snatch + Overhead Squat

*Build to moderate weight – focus on speed

Level 2

High Hang Snatch + Hang Snatch + Snatch Balance

*Build to moderate weight – focus on speed

 

WOD

Level 1

For time:

10-8-6-4-2 reps

Hang Power Snatch(95/65)

Pull-ups

Push-ups

 

Level 2

For time:

10-8-6-4-2 reps – Hang Snatch(95/65)

5-4-3-2-1 reps – Muscle-up

 

Pop-up Mobility with the Doc (7:30pm)

Focus:

Thoracic spine

Upper back, Neck, Scapula

Test and Retest examples

  • Overhead positioning
  • Hanging from the bar
  • Pushup and bench press

Movements

  1. T-Spine Smash
  2. Extension
  3. Side-to-Side
  4. Side Roll
  5. Overhead extension bias
  6. Internal rotation
  7. Overhead rib mobilization
  8. First rib mobilization

Check out these videos:

Better upper back extension-izer

Mobilize your diaphragm


 

An Easy Method to Teach a Perfect Weightlifting Start Position

 

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