Monday 240909

Friday 240726

Friday 240726

Guest Programmer - HWPO
July 22-Aug 4, 2024

Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatches

Focus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you extend to accelerate the bar, you should be pulling the bar toward your hips. Once you’ve reached full extension, pull your elbows high and outside, not pointing to the ceiling but pointing behind you and slightly upward.

Ramp up to your workout weight in 2 sets.

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run

♀ 95 lb
♂ 135 lb

Post loads and rounds/reps to comments.

Scaling:
This workout is simple but effective. We’re using the hang snatch as a complement/antagonist to the shoulder press, and the row, bike, or ski should be seen as an antagonist of the press. The workout, however, still has a component of lower-body endurance, especially if you choose to row or bike. If you choose the row or ski erg, you’ll add an element of grip. There's no shortage of opportunities in this workout. Overall, we should see this as a lower-body, posterior-chain endurance workout.

Today, everyone should be able to complete the 5 hang snatches unbroken. Focus on good snatch technique — use the lower body to generate momentum on the bar along with lat engagement to create a vertical bar path and fast lock out.

GOALS: Upper-body conditioning and technical endurance
TARGETS:
ADVANCED: Unbroken hang snatches, 1 round every 1:15-1:30 minutes
BEGINNER: Good coordination in the snatch with hips extending before the arms pull; 1 round every 1:30-1:45 minutes

Intermediate option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatch

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run

♀ 75 lb
♂ 115 lb

Beginner option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatch

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
10-calorie row, bike, or ski erg, or 200-meter run

♀ 35 lb
♂ 45 lb

Coaching cues:
The muscle snatch helps develop strength and speed in the turn-over. Move quickly through the middle of the movement and keep the barbell close to your body by pulling your elbows up and back before punching the barbell to the overhead position.

Resources:
The Shoulder Press
The Hang Power Snatch
Rowing

Find a gym near you:
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Mayhem Daily Wod – 21724

Mayhem Daily Wod - 21724
Mayhem BodyBuilding: Barbell Bench Press 5 sets: 10 reps; increasing across sets *Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Alt. DB Tempo Bench + Double DB Bench 4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed). *Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB Incline Bench Press 4 sets: 10 reps; stay the same or increase across *Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Barbell Skull Crushers 4 sets: 10-15 reps; same resistance across. Moderate weight *Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
Seated Tricep DB French Press 4 sets: 12-15 reps; moderate loading *Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Lower Body Push/Pull Barbell Back Squat 5 sets: 10-12 Reps; increasing across sets *Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets
Barbell Deadlift 5 sets: 10-12 reps; increasing across sets  *Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
Elevated Heel Goblet Squat
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets 
*Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension
Elevated Toe Double DB Romanian Deadlift
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets.
* Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
DB Walking Lunges
4 sets: 30 yd length; moderate loading. DB’s can be held in any fashion
*Focus: Find an area that 30yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.
Seated Barbell Calf Raise 
4 sets: 15-20 reps; moderate loading
*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. 
If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
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Saturday 231209

Saturday 231209

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

On a running clock:
0:00-10:00:
1 snatch high pull
1 hang power snatch

10:00-20:00:
Complete the following complex for max load:
1 power snatch
2 hang squat snatches

For Part 1: Start at 30% of your max snatch and work up to 50%.
For Part 2: Make as many attempts as desired within the 10-minute window.

Post load to comments.

Goal: Technical practice and application. Percentages are based on your best power snatch.

Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.

When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.

At the 10-minute mark:
Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.

Athletes cannot drop the bar between their power snatch and hang squat snatch.

Scaling:

Intermediate option:
Intermediate athletes can perform this workout as prescribed.

Beginner option:
From 0:00-10:00:
Practice the following complex with an empty bar or a light weight:
1 hang snatch pull
1 hang power snatch

From 10:00-20:00:
Work up to a heavy set of:
3 hang power snatches

Resources:
The Hang Power Snatch
“What Is a Snatch?”

Find a gym near you:
View the CrossFit map

Friday 240503

Friday 240503

Guest Programmer – Rob Lawson
April 30-May 12, 2024

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat

Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch

Post takeaways and loads to comments.

Scaling:
The goal today is to build confidence in the snatch.

Every minute starts with a snatch pull to practice:
- A solid setup position.
- Hips and shoulders rising at the same time.
- Reaching full hip and knee extension before shrugging.

In minutes 1-5, concentrate on full hip extension. We are receiving the barbell high in the power snatch position (as opposed to the squat snatch), and then practicing a deeper receiving position with the overhead squat. The goal is for the skills of this complex to transfer over to the later minutes in this workout.

In minutes 6-10, start from the low hang and try to receive the bar in a squat. We may add a little weight, but stick to the same weight for the full 5 minutes; the opportunity to increase weight will come in the next 10 minutes. Focus on being patient, keeping the chest/shoulders on top of the bar, and jumping before using the arms to pull under.

In minutes 11-20, snatch from the floor. Focus on a sound setup position, and hips and shoulders rising at the same time before accelerating and extending the hips when the bar reaches mid-thigh — patience will be necessary to stay over the bar to reach this position. All the coaching points and practice from the previous work comes together to finish with a full squat snatch.

If you’re moving well, add weight through the last 10 minutes, but the goal is to have no missed lifts. Do not sacrifice form for load.

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Snatch
The Hang Power Snatch
The Overhead Squat
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Featured photo:
Level 1 Seminar at The Ranch in Aromas, California.