Athletes Camp WOD: September 7, 2021

Warm Up

Leg Swings

Wall Lat Stretch

10 Samson Lunges

30 sec Half Front Split (L)

30 sec Half Front Split (R)

10 Fire Hydrants

Wrist Prep

10 Disclocates & Pass Throughs

3 Rounds for Quality

2 min Machine

100ft. Overhead Barbell Carry

12 Strict Press, 45/35 lbs

20 Alternating Plank Position Shoulder Taps

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Weightlifting

Week 1

I. Every 2 - 3 mins x 5 sets: Block Power Snatch

2 x 3 reps @ 50%

1 x 3 reps @ 55%

1 x 2 reps @ 60%

1 x 2 reps @ 60 - 65%

Blocks are to be set so that the barbell is 2 inches above knees. Reps should be done as singles.

II. Every 3 mins x 5 sets: High Hang Snatch + Hang Snatch

2 x 3 + 1 reps @ 50%

1 x 3 + 1 reps @ 55%

1 x 2 + 1 reps @ 60%

1 x 2 + 1 reps @ 60 - 65%

High hang snatches should be with a tall chest while maximizing leg drive and fast turnover. Hang snatches with a 2 sec pause in the catch.

III. 4 Rounds for Quality

8 Barbell Good morning

8 Glute Ham Raise on Bench

Alternative Tempo Banded Good Mornings

pick load

Athlete choice on load. Use set 1 as a warm-up and for the follow 3 working sets stay at the same load.

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Conditioning

For Time

20 - 18 - 16 - 14 - 12 - 10

Dumbbell Front Squats

Dual Dumbbell Hang Snatch

50 ft. / 16 reps DBs Front Rack Lunges after each set

RX 35 / 25 lbs

Scaled 35 / 25 lbs; Single DB Hang Snatch

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Gymnastics Conditioning

For Time

100 / 75 Toes to Bar

Alternative 50 Knee Raises or Toes to Rings

EMOM (starting at 0:00) complete:

100ft. Shuttle Sprint, (2x 50 ft)

Alternative 8 / 6 cal Row or Bike

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch