Workout of the Day
6 Intervals of:
In 1:30, complete
10/8 Cal Bike
10 Power Snatches (75/55/35#)
Max Reps Lateral Burpees over the Bar
Rest 1:30 between intervals
Notes
Scale load and/or volume of work on the first two movements so you have at least 20 seconds for burpees on most rounds.
Bike < 45 sec
Power Snatch: Very light, <50% of 1RM. Move the load quickly and efficiently throughout the workout. New athletes can opt for a hang power snatch if needed to support sound mechanics and technique.
Scale the burpee by eliminating the push up, stepping over the bar, or both.
CrossFit Group Class Programming Template (WK2/8)
Welcome new Foundations grads Hilary, Ruth, Zach and Jordan!
Cycling Power Snatches
Today’s workout includes cycling 10 light power Snatches each round. Here are three tips to consider for efficient movement today.
Control the Barbell on the Way Down
Instead of letting the bar crash after each rep, control the descent by guiding it back to your hips before dropping it to mid-shin. This keeps you in control and helps maintain a consistent rhythm.
Keep Your Bar Path Close
As you pull the bar off the floor and through your hips, focus on keeping it close to your body. This creates a more efficient bar path and reduces unnecessary energy loss from swinging the bar out in front. A tight, vertical pull will make each rep faster and smoother.
Use the Hook Grip
Keeping a hook grip (thumb wrapped under your fingers) reduces grip fatigue and makes it easier to hang on to the barbell for multiple reps. It may feel uncomfortable at first, but it’s CRUCIAL.
Here is a video of coach David cycling snatches from 23.3
Leave a Reply