small cracks

WOD: Thursday, 1 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Oly specific stretching

Banded Ankle

Banded or PVC Pass Throughs

PVC Rotations


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)


Pillar I


Pedestal Bridges

Seal Rolls

Side Pedestal Run

Alternate Leg Lifts: Prone/forearm

(10-20 each)


If an exercise is too advanced, stick with last weeks easier version.


Oly Skill:

Snatch Pull (above the knee) + Power Snatch (above the knee)

5 x 2 + 1



3 attempts of max unbroken Double Unders

2 minute rest between attempts and before

1 AMRAP unbroken Wall Balls 20/14#

2 minute rest

3 minute AMRAP Toes 2 Bar (unbroken sets of 3 reps)



no scale for the DU… you have 3 attempts to get some done

Wall Balls AHAP

Knees 2 Ellbows, if you cant do those do 3 minute AMRAP Knee to Chest Sit Ups


Coaches Note:

Oly Skill:

-Weights need to stay around a 60-65% range even for the back squats and OHS.  The whole point of this phase is to work on TECHNIQUE and get the body used to lifting!!!

-Every week athletes need to try and make small increases but stay in the 60-65% range

-Workouts specify Power, so if it says Clean or Snatch without Power in front of the word that means work on the full Clean or Snatch

-rest should only be about 60-90 seconds in between sets.  ITS NOT A RACE!!!

-warmups need to include mobility for these exercises ankle, hip and shoulder mobility need to be focused on daily

-Weight is not important right now!  Athletes need to learn to be explosive before they put weight on the bar.  Proper technique helps with the explosion…

-These workouts should only take 15min, at most 20 after demonstrations


Wall Balls: Dropping the ball ends your attempt. Resting in any position for any amount of time ends your attempt. You have to be in continual motion, the only exeption being while the ball is in the air.

TTB: you will do 3 reps in a row, then drop off the bar. Get back on for another 3 reps… If you drop off the bar before completing 3 reps, those reps dont count.



0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1900 – WOD

1800-2030 – Open Gym

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