Friday 240823

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:
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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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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
Learn More About Guest Programming

Find a gym near you:
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Featured photo:
Level 1 Seminar at The Ranch in Aromas, California.

Monday 240805

Monday 240805

2012 Chipper

For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean

Post time to comments.

Compare to 200929.

Scaling:
This event was a premiere for the down-and-back-style chipper at the 2012 CrossFit Games and included several unique features, such as the fat bar for thrusters and the requirement to complete a burpee between muscle-up reps. Rich Froning Jr. handily completed the event in 7:06, while Julie Foucher put up the fastest women's time of 7:43.

For most, this is a moderate-duration pyramid-style chipper. Adjust the loading for each barbell to allow you to finish the 10 reps in 2 sets or less. As for the burpee muscle-ups, choose a variation that allows you to complete all 10 reps in 3 minutes or less (e.g., lower the rings so you can perform a jumping muscle-up, burpee chest-to-ring pull-up, burpee chin-over-ring pull-up, or burpee ring row).

Intermediate option:
For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee chest-to-ring pull-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats

♀ 75-lb overhead squat, 20-inch box, 65-lb thruster, 95-lb clean
♂ 115-lb overhead squat, 24-inch box, 95-lb thruster, 135-lb clean

Beginner option:
For time: 10 overhead squats
10 box step-overs
10 thrusters
10 power cleans
10 hanging knee raises
10 burpee ring rows
10 hanging knee raises
10 power cleans
10 thrusters
10 box step-overs
10 overhead squats

♀ 35-lb overhead squat, 12-inch box, 35-lb thruster, 35-lb clean
♂ 45-lb overhead squat, 20-inch box,45-lb thruster, 45-lb clean

Coaching cues:
To maximize efficiency in the box jump-over, think about jumping high, landing softly on the box, turning around, and stepping down backward before jumping immediately up into the next rep.

Resources:
The Overhead Squat
CAP Demo | Box Jump-Over Variations
The Thruster
The Power Clean
The Kipping Toes-to-Bar
The Kipping Muscle-Up

Find a gym near you:
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