Workout of the Day
ASSISTANCE
3 Rounds for Quality
1:00 Row @ 25 s/m
30 sec Forearm Plank Reaches
4 Overhead Squats @ 3111
4 Snatch Balance
4 Tall Snatches
Notes
Use these movements as a technique primer. The Tall Snatch is specifically useful for improving the turnover, addressing mechanics, timing, speed, aggression and precision.
When you move on to your snatches in the strength piece, focus on replicating the feeling of that same forceful turnover and proximity of the bar to the body.
Most athletes should start with a lighter barbell than they typically snatch with to dial in tempo and technique, and then work up to usual empty barbell as appropriate. Advanced lifters can start with their typical empty bar and stay there or add light weight, but not at the expense of technique or tempo.
STRENGTH
Every 2 minutes for 9 sets, complete (18 minutes):
Advanced: Snatch (% of 1 RM)
1) 2 reps at 70%
2) 2 reps at 75%
3) 2 reps at 80%
4) 2 reps at 73%
5) 2 reps at 78%
6) 2 reps at 83%
7) 2 reps at 80%
8) 2 reps at 85%
9) 2 reps at 88%
Beginner
Snatch x 2 reps
*Every 2 sets, increase weight
Notes
Snatches may be full/squat or power, athlete’s choice. If you are power snatching due to mobility or stability challenges, consider adding a tempo overhead squat (to your best depth) at the end of each set.
These are not intended to be touch and go lifts. Rest at least 5 seconds between reps and find your proper starting position each time.
Adv: This week you will perform 2 reps at the same percentages as Week 5. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.
Beg: Rep scheme is the same, but this week we encourage you to increase weights more frequently to work up to some heavier weights.
CrossFit Group Class Programming Template (WK7/8)
GET RAD THIS FRIDAY!
Our besties at R.A.D are coming back to CFSBK on this Friday 6/27 for an evening event dubbed the the R.A.D® Acid Athletics challenge. This is a free event open to all with heats kicking off every 15 minutes from 5:15-7pm. The workout is scaleable and accessible to all. Warm-ups will be DIY and you can sign up for a heat here!
For Time:
Row 50/40 cals
50 Wall Ball Shots
Assault Bike 50/40 cals
Detroit-style pizza and drinks on R.A.D®. CA$H and podium prizes. Oh, and sorry about your legs…
Tall Snatch
Today we’ve got some Tall Snatches in our assistance work. This drill helps develop speed and confidence getting under the bar in the snatch. As coach David often says, “the snatch is simple, you go up, you go down, then you stand up.” Often the “go up” is more intuitive and less scary than the “go down”. It’s not though! You just have to know where you’re going. Today’s tall snatches will help reinforce this portion of the snatch. Check out the sub 2:00 video below for a visual primer.