USA Weightlifting Level 1 Sports Performance Certification



Sasquatch Strength is hosting this two-day course 4/13/19 and 4/14/19 where participants will gain practical information from top-level coaches about weightlifting technique, assessing movement, motor learning, biomechanics, effective coaching, and programming training.

In addition to covering scientifically based concepts to optimize training and skill learning, a large portion of the course will be hands-on teaching and application of the complete technical progressions of the snatch, clean and jerk, and assistance lifts.

This course balances hands-on learning, in-depth discussions of technical progressions, and science-based programming information.

You will also gain access to proven training plans to get your athletes or clients started with Olympic lifting and enjoy the support of USAW to help you further your knowledge about training and coaching athletes.

At the end of the course, participants should feel comfortable understanding and implementing a training plan, teaching beginner and intermediate athletes how to perform weightlifting movements, quickly correcting common technique errors, and employing best practices in coaching.

Whether you are looking to get started coaching weightlifting, refine your coaching skills, or apply the weightlifting movements to other sports, this course is a valuable investment in your career.

For more details and registration follow the link: https://bit.ly/2WlHHa3

Sasquatch Open WOD #4


Issaquah, Redmond, Sammamish – Fitness

View Public Whiteboard

Warm-up (No Measure)

Mobility/ Dynamic Warm Up

10 Plank Ankle Mob (Sport and Spine Video)

30ft High Knees

30ft Butt Kickers

10 Scap Push Ups

10 Scap Pull Ups

10 Tricep Push-Up Forearm Shift (Sport and Spine Video)

60ft Side Shuffle

60ft Karaoke

30ft Bear Crawl Out

30ft Bear Crawl Backwards Back

30ft Crab Walk Out

30ft Crab Walk Back moving all directions,sideways etc..

10 Primal Pull Through

6ea Direction Kettlebell Goblet Squat into Halo Circle (Sport and Spine Video)

30 Jumping Jacks

10 Jump Squats

5 Inchworms with Push Up

Snatch Prep Barbell Warm Up

3 Rounds

3 Eccentric Deadlift

3 Dip Drive Shrug

3 Elbows High and Outside

3 Hang Muscle Snatch (Hip)

3 Hang Power Snatch (Below the Knee)

Warm Up to Snatch weight

—-then—

Movement Practice for Muscle Ups and Scale Option/ Pullups

Energy System Prep Pre WOD 321Go

3 Rounds

5 Power Snatches (Below the Knee)

5 Up Downs

5 Beat Swings

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Scale: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Scale: CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Scale: CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Med/Long


Issaquah, Redmond, Sammamish – CrossFit

View Public Whiteboard

Choose Your Own Adventure (No Measure)

EMOM for 28 MIN (7 Rounds)

MIN 1 – Barbell

MIN 2 – Core

MIN 3 – Monostructural

MIN 4 – Skill

Choose Your Own Adventure!

Whatever you Pick you need to be able to do 10-15 Reps or Work for :40 seconds.

Barbell – Choose any Barbell Movement you want to work on.

Core – Plank Holds, Hollow Rocks, etc.

Monostructural – Assault Bike, Row, Run, Double Under.

Gymnastics Skill – Handstand Walk, Muscle Up, Pull Up, Toes to Bar, etc.
Use notes to record everything you did

Classic


Issaquah, Redmond, Sammamish – CrossFit

View Public Whiteboard

The Gauntlet (AMRAP – Rounds and Reps)

In 30 MIn

Jackie

1000m Row

50 Thrusters (45/35 pound)

30 Pull-ups

—–Then—–

Karabell

10 rounds

3 Snatches (135/90 pounds)

15 Wall Ball (20/14lbs @ 10″/8″ target)

—— Then ——

AMRAP of Cindy in the remaining time:

5 pull-up

10 push-up

15 squat

Your score is rounds of Cindy completed.

ME – Lower Back Squat


Issaquah, Redmond, Sammamish – CrossFit

View Public Whiteboard

Back Squat – Pause 2 sec on First Rep (1-1-1-1 First Rep @80% +/-)

Pause 2 sec in absolute bottom of the squat on the First Rep.

Metcon (Weight)

3 Rounds

2 Box Jump (30+/24+)

10 ea. 1/2 Kneeling Press (Heavy)

50 Double Unders

10 Glute Ham Raise

1 min Inverted Hold Inverted Hold
Scaling for DU:

1:30 of Practice

RX+ Unbroken

Score is weight on 1/2 Kneeling Press

Sasquatch Open WOD#3


Issaquah, Redmond, Sammamish – Fitness

View Public Whiteboard

Warm-up (No Measure)

Mobility and Warm Up Shoulder & Hip Prep

10 Rolls to V-Sit

8 Scap Yoga Series (combo of Scap push ups/ primal pull through) (sport & spine video)

10 Glute Bridges

10ea Single Leg Glute Bridges

5ea Standing Hip CARS into Lateral Lunge (sport & spine video)

5 Inchworms + Push Up

8 Hip Hinge with PVC OH Extension (sport & spine video)

2 Wall Walks + :10 Lockout Hold

Competition movement and Energy System Prep

2 Rounds

10 Walking Lunges

10 Box Step Ups (alternating)

Down and Back Bear Crawl

3 Kicks to Handstand

3 Hand Release Push Ups

Establish Scaling / Movement Practice according to each individual’s ability
https://youtu.be/3mIetaicY08

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Scale: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Scale: Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Scale: Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

DE / RM Strict Press


Issaquah, Redmond, Sammamish – CrossFit

View Public Whiteboard

Shoulder Press (EMOM 3-3-3-3-3-3-3-3-3 @ 70%+)

Move the barbell as quickly.

Explode from the chest as fast as possible.

Lower controlled and explode from the chest.

These are touch and go reps.

DO NOT pause on the chest between reps

V2. Panic Breathing Assault Bike (Time)

With a Partner – Both Teammates RIDE the Following

25-20-15-10-5 cal Assault Bike

Partner Kettlebell Rack Hold – 2- (53/35)

5 Burpee penalty if you set the KBs down anytime other than to switch tasks

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 25/25, 20/20, 15/15, 10/10, 5/5

Every RIDE is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position.

The “resting” partner will rack the bells at the beginning of their partner’s RIDE and will unrack them at the end of the RIDE.

Unracking of kettlebells before the end of the RIDE results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.

OR : Panic Breathing (Time)

With a Partner – Both Teammates row the Following

500-400-300-200-100 Meter Row

Partner Kettlebell Rack Hold – 2- (55/35)

5 Burpee penalty if you set the KBs down anytime other than to switch tasks

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100.

Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position.

The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.
Only if you have a limitation or there are not enough Assault Bikes in your Class

Core


Issaquah, Redmond, Sammamish – CrossFit

View Public Whiteboard

Strength – Tempo Pull Ups (31X3) (No Measure)

4 Rounds

5 Tempo Pull Ups (31X3)

Band or any assistance can used

Start with Chin OVER Bar – use box and jump to this start position

3= 3 Sec to Lower to full extension

1= 1 Sec hold at full extension

X= 0 Sec pull up/jump back to top

3= 3 Sec Hold Chin Over Bar

Count = one thousand one, one thousand two, etc…

Core / Run / Row (Time)

50 Sit-ups

200m Run

40 Russian Twists (20/14)

250m Row

30 Renegade Rows (Moderate/Dynamic)

200m run

20 Ball Slam (30/20)

250m Row

30 Renegade Rows (Moderate/Dynamic)

200m Run

40 Russian Twists (20/14)

250m Row

50 Sit-ups

DE Lower – Front Squat


Issaquah, Redmond, Sammamish – CrossFit

View Public Whiteboard

Front Squat (3-3-3-3-3-3-3-3-3)

EMOM 3 SPEED Front Squats @ 70%+/-

Move the barbell as fast as possible with great form.

NO Pause at the Top of the Rep. When you reach extension at the top of the first rep, IMMEDIATELY start the next rep. NO PAUSE between Reps.

The set of 3 should be done with one big breath

KB Complex – Single Arm (AMRAP – Rounds and Reps)

6 Min AMRAP

5 KB Single Leg RDL (53/35)

4 KB Single Arm KB

3 KB Clean

2 KB Press

1 KB Snatch
RX+ (70/53)

Do all Movements on the right side in order. Then Switch Sides of the Body.

Scoring Purposes:

Round 1 would be the Right side

Round 2 Would be the Left side

Etc…

3 and Done


Issaquah, Redmond, Sammamish – CrossFit

View Public Whiteboard

WOD#1: Row/ Burpee/ Front Rack Lunge (AMRAP – Rounds and Reps)

8 min AMRAP

10/8 Cal Row SPRINT

10 Lateral Burpee Over Barbell

10 alt. Front Rack Lunge (95/65)
REST 2 Min and Start WOD #2

WOD#2: A.B./ BX Jump/ P Snatch (AMRAP – Rounds and Reps)

8 min AMRAP

8/6 Cal Assault Bike SPRINT

8 Box Jumps (24/20 )

8 Hang Power Snatch (95/65)
REST 2 Min and Start WOD #3

WOD#3: Run/ Wall Ball/ Pullups (AMRAP – Rounds and Reps)

8 min AMRAP

200m Run

6 Wall Ball (20/14) RX+ (25/20)

6 Pullups (RX+ Strict)