Day 1 Week 1 – Rize Nation Athletics

Day 1 Week 1


Day 1 Week 1

Rize Nation CrossFit – OLY Class

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Snatch from Hip (Work to best 5 rep with good form)

This is about getting hip extension and pulling under the bar fast. drive through the heals and fire the glutes. land balanced full foot, locked elbows, and strong shoulders.

Snatch Deadlift + Shrug (work to best 10 rep with good form)

stay over the bar as long as possible, sit in power position, pull shoulders back and shrug

Snatch Grip RLD (work to best 10 rep with good form)

starts from the top – keep lats engaged, push hips back, let bar dangle, feel stretch in hamstrings, keep back tight

Back Squat (best 10 rep )

Strength Accessory

1. Abs – your choice roughly a set of 50 that are challenging (weighted sit ups, hanging knee raises, strict toe raises or toes to bar without kip)

2. Choose 1

a) bent over barbell rows – best 10 reps

b) pullups – 3 to 5 sets of 10

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