Primary Training Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 – Drop Snatch x 1 rep
Interval 2 – High Hang Snatch x 1 rep
Interval 3 – Snatch x 1 rep
Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.
B.
Three sets of:
3″ Deficit Deadlift x 10 reps @ 55%
Rest 3 minutes
C.
Three sets of:
Back Squat x 10 reps @ 60%
Rest 3 minutes
D.
Three rounds for time of:
10/8 Calorie Assault Bike
12 Burpee Box Jump Overs (24″/20″)
10/8 Calorie Assault Bike
12 Wall Ball Shots (30/20 lbs)
Rest 5 minutes, and then repeat. Please note times for both sets, and any observations you had about what changed the second time you did the three rounds – did you keep RPMs consistent, did your burpees drop off, etc….
E.
Four sets of:
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Supine GHD Hold x 45 seconds
Rest 30 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Accessory Option
For time:
40/30 Calorie Row on Concept 2
40 Strict Handstand Push Ups
40/30 Calorie Row
250-Foot Handstand Walk
40/30 Calorie Row
40 Toes to Bar
40/30 Calorie Row
20 Strict Handstand Push Ups
100-Foot Handstand Walk
20 Toes to Bar
Rowing Endurance Option
“Concept 2 10-Minute Time Trial”
For max calories:
10 Minutes of Rowing or Bike Erg
Note which machine was used, and number of calories or meters achieved. You will use this as a baseline.
Afternoon session:
A. Snatch complex: 175-185
B. 275 Deficit Deadlift
C. 255 Back Squat
D. Ouchy! 8:40/8:50. This felt pretty terrible.
DB flies with 10-15 lbs.
Did hollow holds subbing for Supine Holds
Felt a bit slow this morning, recovering from event on Saturday and a bike ride on Sunday. Started with aerobic Gymnastics Complete in 26:26 Then Stength: A. Done, did 135 for 2 rounds, 155 for 2 rounds, 165 for 4 rounds I think, then 175 for 2 rounds. Felt great to focus on some light weights and different positions. Could have gone heavier except for the drop snatch – unless I made it a snatch balance. B. Done, 275lbs, double OH with hookgrip. Did 1arm half kneeling press x8/arm between sets, 50lbs. All I had time and energy for today.… Read more »
A) 135
B) 305
C) 275
D) 8:48 & 9:02
E) 10 min row – 186 cals
Welcome to the community Nicholas!
Thank you sir!
A. Did 115# for the snatch drops and 125# for the snatches
B. 245# for all sets
C. 205# for all sets
D. 11:00 for set 1, 11:03 for set 2. It was tough to stay on pace on the burpees, but the bike got better throughout.
E. 15# DBs for both set, Done
Good job keeping your second set of three rounds close to your first.
Solid days work!
A. 48kg used. felt good! worked on the bar back like you told me. B. 135 DL C. 170 Squats Gymnastics endurance 31:38 feeling much better about strict and hs walks becoming more comfortable. Except I still get a huge headache with lots of upside down work! Doing my best to relax my neck and breath?! Will this ever go away? accessory: 10’s and hold PC 9:45/ 10:38 bbjo took a while each set. I always do this two step over the box and step down. Need to find a more efficient. way. I always face the box if it… Read more »
Sounds like you’re probably straining your neck trying to look in front of you. I would post some video and tag Travis to see what he has to say.
Box facing always if we don’t specify.
Solid start to the week Kisha!
Fun little surprise session today at crossfit Boise training with a couple of new invictus friends Dani and Andy 🙂 I wasn’t even expecting to workout much this week cause I’m slowly driving back from San Francisco to Colorado . Snatch complex at 85-95-100. Felt pretty good Deadlift deficit at 185 lbs. Squats at 155lbs, went a bit heavier but felt good. Then hunter had me do the gymnastics piece with 40 calories on the bike each time…???. 32:35. Most handstand walks were 25ft unbroken but had to take long rests between segments, still work in progress. Bike felt ok… Read more »
Dani and Andy are awesome! (Just don’t tell Andy I said that:)) So awesome that you got to train there and congrats on your clean PR!
Safe travels back to Colorado!
Excited to be joining the Athlete program! ??
A. Stuck to power snatches, still not squatting below parallel – 90-100#
B. Sumo DL – 165# across
C. Box squats- first time squatting in almost 6 weeks! Hip is getting better ? 125, 135, 140#
D. 9:48, 11:30 – died on round 2
RPM consistently over 60 on the first round
RPM dropped to ~ 56 avg on the second round…
E. Done – 10# DBs
Session 2:
Gymnastics/aerobic conditioning: 29:21
scaled first set of S. HSPU to 30 but otherwise all RX
That was a doozy!
Yeah! Great to see you make the transfer over to Athlete. Hope to see you back to full health soon and able to hit all of the training. Goof to see you back squatting to a box to start ?
Thanks Tino!
Rowing conditioning
212 Cals/2793m
Dead lifts at 275 (double overhand)
Back squats at 300
Last final tomorrow right?!
Oh yeah!! ????
Get it!
A. Done
185-205
B. Done at 275
C. Short on time.
D. 7:50 & 8:50
Got lazy on the bike. It was rough
Don’t do lazy Grant. You’re better than that
A.135, did snatch balance, really liked this, form is coming along. B. 315 C. Only 135, first back squats in about 8 months, so easing back into these. D. 1- 9:42 2-11:02 Came out too hot on the first round and was really feeling those deficit DLs in my hips during the burpees, so those faded pretty fast for me. Tried to take a more moderate pace the second time through, worked great for a bit, was on pace to at least match my first time, but burpees still dropped off. E. Done No second session tonight, was about 90… Read more »
Let’s see some video of your dead’s to make sure your positioning is good. Don’t want any injuries!
Stay safe in the heat. Plenty electrolytes and extra salt in your food!
Hey Tino, should have clarified, no pain or anything, just as a taller guy(at least by CrossFit standards) deficit work from the floor means I have a long way to go, so I was just a bit worn from that, otherwise everything felt great.
Okay I think I am finally back to normal training. Last week took it easy on my back again.. got an adjustment and a massage last Thursday. I am feeling very good today. A. 100-115# these felt great B. 180# C. 165# E. done 10 minute max calorie row: 152 calories. I feel I should be better at rowing. Long rows I lose my focus. I may try to do more of the row conditioning this cycle to improve my rowing Then did the class wod cause it looked really fun: 3 Min Amrap- Rest 1 6 Min Amrap- Rest… Read more »
How did all your back issues happen after we stopped individual programming ?
Good to see you back feeling better, now let’s keep you healthy! ??
I’m not sure haha!! Going to stay on top of my mobility and focus more on activation in my warmups
Primary
A) 150
*this was a bit rough. Found it pretty hard to do these in the :30 without feeling pretty rushed
B) 275
C) 230
D) 9:09 / 10:20
E) Complete
C2 Bike 10-Minute Time Trial
168 Cals
Lower the load for the snatch technique work so that you can focus on and perfect reps rather than being rushed.
Will do coach! ??
A) 5 Sets done at 80kg, 5 sets done at 85kg. B) Done at 135kg, pretty smooth C) 135kg, tried to do it without pause. D) 8:13 and 10:31. Went a bit too hard on the first round. Burpee Box Jump Overs were pretty difficult and slowed down significantly. Bike was held at 74-77rpm for both. E) 10 reps done at 15kg. Did the aerobic/gymanstics accessory option. 28:13. 5s on the 40 HSPUs, broke up the 250 ft HS Walks into 6 sets. 8s on the 40 TTBs. 10s on the 20 Strict HSPUs, 100ft HS walks done in 3… Read more »
Welcome to the community Lin! I actually love that you’re being aggressive on these conditioning pieces. You learn so much from pushing your redline!
Warm up done
A. 70kg harder then i thought
B. 115kg
C. 100kg
D. 8:49 bike around 70rpm
9:09 bike around 68rpm
E. run out of time
pm session
running done
Enjoy all your running!
Thanks Tino
A. Drop snatches @ 115, high hang and snatches at 115/125. I did like half drop snatches and half snatch balances. Drop snatches are really hard for me. Especially with the :30, once the bar is on my back it takes like 10 seconds for me to figure out what to do next lol snatches felt great though from the ground B. 192# C. 210# D. 8:53 then 9:07…..my transitions the second set were slower but I actually sped up on the BJO and wallballs E. Done That’s all I did today. I’m still a little beat up from the… Read more »
How did the competition go?? Ease yourself back in until you feel fully recovered!
It was just a local partner comp. I did it with my friend, it was her first RX comp and we won so it was a fun day. Just a lot of workouts. 4 workouts and a floater in like 6 hours. A lot of pulling movements so my biceps are blown up. But i actually feel a lot better after working out.
Someone guilted me into doing the class WOD as a warm up: 25 thrusters 65lbs 400m Run 25 C2Bs 400m Run 25 Thrusters 65lbs Then warmed up for Snatch work. Did Drop Snatches, High hangs and Snatches at 135lbs. These felt GREAT. Was a good opportunity for me to focus on the basics and things starting clicking like they used to. Really happy with how these felt. Deficit Deadlifts at 185lbs. Back Squats at 200lbs. Aerobic Gymnastics with Assault Bike instead of Row: 28:20. The AB took much longer than the row would’ve and had some drop off in the… Read more »
Back on track! Great first session. lets build on this going into the French Throwdown. Nice work Lindsay!
Warmup done
A) Done at 165 with snatch balances instead of drop snatches. Sort of combined the snatch and snatch balance into one longer interval – cleaning the bar to get it onto my back was messing up my snatch pull, so I’ll probably just set up a second bar next time and take the snatch balances out of a rack
B) 240
C) 230
D) 7:14/7:35, oof, this was way worse than the version with c2b. Quick question on this – based on the cycle overview video, was this more of a Wednesday style workout?
E) Done with 12.5s
Today’s conditioning should have been low impact but tough. We want you to be able to push with concentric based movements that won’t cause to much soreness for the rest of the weeks fun.
AM Session: Took all of last week (other than Monday) completely off to try and figure out what the heck is going on with my shoulder. Didnt get it seen by anyone, just wanted to see if rest would help. Felt decent after the rest so tried to ease back into it today. Build to today’s 1-RM Tempo Back Squat @ 32X1 – just up to 275 today Followed by… One set of: Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat (5) (perform these without any tempo prescription) Every 8 minutes, for 24 minutes (3 sets) of:… Read more »
Really hope you can get to the bottom of your shoulder issues so you can get a true testing week that reflects all of the hard work you have put in this cycle.
there Is not cal row after 20 strict hspu?
Nope as written.
Warm up
Done
A.
66-67.5-70 kg
B.
115 kg
D.
7:46–7:59
E.
Done
Back squat ( 100 kg ) and Aerobic/gymnastics in the afternoon
Solid first session!