0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-26:00 Strength
26:00-28:00 Put away any plates not needed for the WOD, get out Rowers and MBs
28:00-33:00 Explanation of WOD with good tips on stringing Hang Power Snatch, along with making sure they understand the format and the technique on MB Rotational Punch Toss
33:00-35:00 Transition to WOD Prep
35:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Iron Crosses
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Tricep Stretch
10yd Walking Lunge and Rotate Arm to Ceiling (whatever leg is up front in the lunge, that arm goes up)
10yd Walking Straight Leg Marches
5 Infant Squats
—then—
2 Rounds
10 Banded Pull Aparts Overhead
10 Banded Overhead Squats
MANAGEMENT/FOCUS:
This day will continue to have a big focus on mobility specific to Snatch and Overhead Squat
Get your mind right and be ready to coach the movements on this day…great opportunity to move the needle for a lot of members on this lift
Specific Warm-up
Slow Snatch High Pull 3x2
Below Knee Pause Snatch High Pull 3x2
MANAGEMENT/FOCUS:
I would do this as an EMOM 6, Minutes 1-3: Slow Snatch High Pull , Minutes 4-6: Below Knee Pause Snatch High Pull
We will continue to focus is on transitioning from the knee to a good launch position
Slow Snatch High Pull: (VIDEO), COMMAND: slowly and I mean very slowly count “1…2…3…4, when you get to 4 they should be at the launch and complete the snatch high pull…exact same focus and bar path as the 2-Position we did last week but now done continuously but slow, on a 4 count, when you get to 4 you should be at the launch position, then full speed hip extension and pull with elbows up and back
Below Knee Pause Snatch High Pull: no command here just make sure they get a dead stop pause, same concept as last week but just focusing on the pull this time….controlled off the ground, dead stop pause at the knee, full speed to finish the snatch high pull…good transition from the knee to the launch, drive into the ground, good pull with elbows up and back
Strength
Snatch High Pulls 5x3 @70-75%
FOCUS:
I will continue to have a No Barbell Option that will run on a progression on this day for those new to Oly lifts…or people that “don’t Snatch” 🙂
Pay attention to the General and Specific Warm-up on these days because we will work very specifically on improving mobility for Snatch and OHS
Continuing to focus on the transition from the knee to a good launch position and really hammering the pull today since we have Snatch in the workout, we will get back to the full lift next week
If you do not know your max or don’t have a recent one then set 1 should be a light to moderate weight, set 2 and 3 should be a moderate weight, sets 4 and 5 should be a moderate to heavy weight
The remaining time in the 2 minutes is for rest/weight change and a great opportunity to coach members more specifically
I have used a “Coaching EMOM before” especially with bigger classes: split the class in half, have group 1 go in the first minute and group 2 in the second minute, this cuts down the amount of people you are watching and can allow you to coach each person more specifically and more often throughout the strength section
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 10 minutes
NO BARBELL OPTION:
Band Face Pulls 6x12 + Single Arm KB or DB Overhead Hold 6x20 seconds each side
Do both movements every 2:30 for 15:00
WOD Prep
3 Rounds
5 Hang Power Snatch
10/8 Calorie Row
4 MB Rotational Punch Toss (2 each way) (VIDEO)
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Empty Barbell in Round 1, 65/45 for Round 2, 75/55 for Round 3
Great time to help them continue to dial in Snatch
WOD
4 Rounds For Reps
30 seconds Max Hang Power Snatch @75/55
30 seconds Rest
30 seconds Max Calorie Row
30 seconds Rest
30 seconds MB Rotational Punch Toss @20/14
30 seconds Rest
SCORE: Reps
GOAL: FAFO 💪
PACE: Interval Mindset…breath, push hard, recover, repeat
FOCUS/STRATEGY:
Hang Power Snatch: lighter doesn’t always mean better or easier, there are less reasons to put the bar down 😬, focus on utilizing your hips even though it is lighter, still drop under the bar, try not to muscle snatch…I know you will want to go fast but you will be able to stay much more consistent with a bit slower cycling rate and using hips and dropping under it…carry over the pull mentality from the strength section and now finish with the punch overhead like we talked about last week
Row: RPE 9, just under sending it…it is a short time frame and you get rest
MB Rotational Punch Toss: using the wall balls, should be about 3-5 feet from the wall, this should allow you to catch off the bounce…power, power and more power…I would alternate sides and try to ensure you get an even amount on each side, use the rotation from your hips to get momentum into the ball as you punch
MOVEMENT MODIFICATION:
Some don’t like “Non-CrossFit” movements in the WOD…I think your members would benefit greatly if you would buy into these, but…it’s your gym 😁
If you want a more traditional movement then go with MB Slams @50/35
EQUIPMENT CONSIDERATIONS:
This allows 3 people three people to share one rower, start them at different stations and rotate through in this order
But if you still need more machines available then you can go with Ski or Bike depending on what you used yesterday
NO BARBELL OPTION:
Alt. DB Snatch or…
KB Hang Snatch
BEGINNER: 45/35 or No Barbell Option, 10/8
SCALED: 65/45, 14/10
Rx+: 95/65, 20/14
Comp: 115/80, 30/20