CrossFit Ecstatic – CrossFit
Technical work on our snatch to start our session, priming our movement for a following benchmark, “Snake Bite”.
A pull / pull workout, combining squat snatches and chest to bar pull-ups, strategy and approach is just as important here than fitness in finding our best times.
500 Meter Light Row
5 Strict Pull-Ups
10 PVC Overhead Squats
15 AbMat Sit-U[s
1:00 Wall Squats, resting briefly between repetitions (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Snatch Grip Behind-the-Neck Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats
2 Rounds: 3 Kipping Pull-Ups + 3 Squat Snatches
Light Load (about 50% of today’s working weight)
2 Rounds: 3 CTB Pull-Ups + 3 Squat Snatches
2 Rounds: 3 CTB Pull-Ups, 3 Squat Snatches
Rest ~5:00, and begin.
Pausing Snatch Deadlift + Low Hang Snatch + Overhead Squat
Pausing Snatch Grip Deadlift – Pause for a full 2 seconds just below knee level. Focusing on pulling the knees back and out of the way as the bar breaks from the ground, we are aiming for vertical shins when the bar is at the pausing position.
Low Hang Snatch – In this complex, the heart is the low hang snatch. A low hang snatch is where the athlete brings the bar as close to the ground as we can, without actually touching the ground. Hold the bar in that position for a full second before completing the snatch. This is an opportunity to strengthen our midline and starting positions through a more challenging set-up, which brings about significantly more tension to the athlete.
Overhead Squat – No pause here. Squat and stand to finish the complex, but take our time here to maximize our position on the bar.
Set #1 – 40% of 1RM Snatch
Set #2 – 45% of 1RM Snatch
Set #3 – 50% of 1RM Snatch
Set #4 – 55% of 1RM Snatch
Sets #5,6,7 – 60% of 1RM Snatch
Snake Bite (Time)
Squat Snatch (95/65)
Chest to Bar Pull-ups
**looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes.
To match the stimulus, we are looking for a squat snatch weight that we could complete for 10+ repetitions unbroken, when fresh. We want to be able to cycle this barbell readily. A power snatch + overhead squat is allowed, but we want to view this workout as a training opportunity to train the squat snatch.
On these squat snatches, move into the first round with the larger picture in mind. It is common in such a workout to bite off such a large set in the beginning 21 that we are reduced to slower singles towards the middle on the round of 15’s. It is not wrong to open up with sets, but we want to keep that second and third round of repetitions in mind.
With that said, singles from the onset is not the wrong approach. It’s not about how fast we clear the 21’s in this workout, but rather how fast we clear 45 repetitions. If it were 45 squat snatches for time, think through how we would approach those first sets, with consistency in mind. That can help paint the picture better on how we want to approach the first round.
The same mindset can be applied to the CTB Pull-Ups. If we were looking at 45 repetitions for time, how would be approach? This is also a movement that can “go away” for athletes when they push far, early.
View the 21’s as your buy-in round. The real workout here is the 15’s and 9’s, and those who can manage the 21’s the best so that they can push on the 15’s and 9’s will find their best times. Expect this combination to be grippy, and that our pull on the rig will be challenged.