CrossFit Ambush – CrossFit

Warm-up

5 min amrap

-10 cal ski erg

-25 jumping airsquats

-10 behind the neck sotts press with pvc

-25 ohs with pvc pipe

Skill

Pull/Push Cycle

3×10 strict pull ups

( option – weighted 3×7 )

modification- 3×5 negatives slow and controlled

Then coach will demo snatch balance and give athletes time to practice with empty barbell

Snatch Balance (1-1-1-1-1-1-1)

Snatch balance 1-1-1-1-1-1-1 reps
The snatch balance allows strong, fast, experienced athletes to push themselves under loads that exceed their best snatches. Experienced athletes should lift as heavy as possible and work toward a PR. New athletes should use light loads and slightly larger sets to focus on speed and positioning.

Beginner Option

Overhead squat 3-3-3 reps

Behind the neck jerk 1-1-1 reps

Snatch balance 1-1-1 reps

Accessory Work

3×15 hip extensions

( 3 second hold at the top of every rep )