Workout of the Day
METCON
For Time:
Row 1000/800m
3 Rounds:
15 Power Snatches
15 Burpees
Notes
Our first week snatching under duress we’re going with a light weight with an emphasis on barbell cycling under metabolic discomfort.
Snatches should feel light/medium and be performed as touch and go reps in 1-3 sets per round.
(+/75/65/55/45/35/-)
ASSISTANCE
Wide Grip Bent Over Rows
3x 10-15
1/2 Kneeling Wood Chops
3x 10-15e
Notes
For the Wide Grip BORs, use a grip somewhere between your snatch and conventional grips with a bias towards wider. Adjust for comfort but the idea is to target the upper back/mid traps/rear delts by having the elbows relatively flared out at the top. Weight should be pretty light and move with a controlled tempo.
CrossFit Group Class Programming Template (WK2/7)
What a TFBA!
The Burgener Warm-Up
This cycle you’ll see us using the Burgener Warm-Up every week before snatching. This progression was developed by coach Mike Burgener many years ago and is the foundation of the CrossFit Weightlifting course. The BWU focuses primarily on the 2nd and 3rd pulls of the snatch by breaking the movement down into 6 steps.
Drill 1: Down/Up
The point of this first drill is to teach what the end of the 2nd pull should feel like, with the lifter achieving dynamic full extension of the hips and knees while keeping the barbell close to the body.
Drill 2: High and Outside
The second drill, which is essentially a high hang pull, primes the arms to both wait until extension is reached before bending as well as how to use the “scarecrow” position to keep the bar close to the body through the 3rd pull. The term “high and outside” refers to the elbow position at the top of this drill.
Drill 3: Muscle Snatch
The Muscle Snatch picks up where drill 2 left off by finishing the arm turnover into the receiving position overhead. With light weights, this should be a quick motion where momentum is created by the hips and the bars path is guided by the arms.
Drill 4: Snatch Lands
Drill 4 starts with the bar overhead, where we left off from drill 3 and primes the feet to transition from the pulling position into the receiving position. These can land in a quarter overhead squat.
Drill 5: Snatch Drops/Tall Snatch
This movement starts back at the hang and omits the dip drive. The lifter must immediately pull themselves under the barbell into the receiving position. Body tension, speed and correct footwork are critical to execute this drill properly. You are essentially priming how to pull yourself under the barbell.
Drill 6: Hang Power Snatch
The final drill puts it all together by having the lifter jump the barbell up and pull themselves under into a quarter squat. Again tension and speed are critical here!