"Snatch Balance Progressions and Isabel"(9.7.2010)

Top Picture: Before Shoulder Mobility Work
Bottom Picture: After Some Shoulder Mobility Work
Do You See the Difference?

I. Regular Schedule Hours Are Returning to Vagabond CrossFit:
Please note all hours are returning to Vagabond CrossFit starting on Tuesday, September 7th, 2010: Here are the new hours for Vagabond CrossFit starting this Tuesday, September 7th, 2010.

Monday thru Friday:
1. Morning Hours: 5:30 am(All Levels), 7:30 am(On Rampers), 9:00 am
2. Afternoon Hours: 4:30 pm(On Rampers), 5:30 pm(All Levels), 6:30 pm(All Levels), 7:30 pm(All Levels)
3. Weekend Hours:
Saturday: 9:00 am, 10:00 am, 4:00 pm(Olympic Lifting Class)
Sunday: 9:00 am to 10:00 am(Raw Strength Class)

*As you can tell I have added a few hours to the weekend schedule. On Saturday and Sunday, I have added two speciality classes to help all Vagabonds on their Olympic Lifting and Raw Strength Movements. The next 3 month cycle will be focusing on the Olympic Lifts and Squat Progressions.*

II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 minutes(Bike, Row, or Aerodyne)
Hip Extension/Flexion(Load and Tension)(Work Overhead Position)
Butt Kicks
Shoulder Extensions(Bands)
High Knees
Hip Openers
Jumping Jacks

III. Skill Transfer Exercises(Snatch Balance Progressions):
Snatch Push Press
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

IV. Snatch Development and Metabolic Conditioning Workout of the Day:
A. Snatch Push Press +1, Overhead Squat +1, Snatch Balance + 1 x 4 sets, rest 2:00 minutes between each set
B. “Girl Workout of the Day”(Isabel):
30 Snatches for Time
*The snatch movements can either be a power snatch or squat snatch*
Advanced: 135 lbs/85 lbs-Ground to Overhead
Intermediate: 105 lbs/65 lbs- Ground to Overhead
Beginner: 75 lbs/45 lbs- High Hang Position

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