Weightlifting Cycle

31
Jan

Weightlifting Cycle

Announcements

Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class.
If you have any issues with the WODIFY app please let Nate or Jamie know

CrossFit Trivium – Specialty Cycle

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Weightlifting

Lat release with lacrosse ball 2 min each side, banded front rack mobilization 2 min each side, ankle dorsiflexion mobilization 2 min each side

overhead squat – 4 sets of 4 reps @ 72-78%

double db push jerks to box-4 sets of 6-8 reps (light to moderate load)

Snatch complex- Every 2 min for 7 min 1 mid hang muscle snatch +1 mid hang power + 2

overhead squats

5 min to build a heavy power snatch for the day

2 rounds NFT-10 -12 Bottoms up KB presses (light weight) after each set perform 75″ of double KB/DB Overhead carry – carry can be broken up as needed- rest until fully recovered after each set.