CrossFit Ecstatic – CrossFit
“Racehorse” Week 2.
Focus of effort today will be on the Snatch barbell.
Opening with two primers, focused on our technique on the movement. This will lead us into a build towards a a heavy Power Snatch single, through an “On the Minute” timing scheme.
Conditioning follows, coupling four movements as we alternate between the barbell and a monostructural effort. Stamina Builder to finish our Monday.
Rotating Stations Every 1:00, for 10 (2 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 5 PVC Overhead Squats
Station 3 – :50s Warrior Squats
Station 4 – 5 Snatch Grip Deadlifts + 3 Hang Muscle Snatches + 1 OHS (empty BB)
Station 5 – 15 AbMat Sit-Ups + 10 Hollow Rocks
Snatch Barbell Warmup
2 Rounds, with an empty barbell:
3 Snatch Grip Push Presses (back rack)
3 Snatch Grip Push Jerks (back rack)
3 Overhead Squats
3 Snatch balances
3-Position Squat Snatch (pockets, knees, mid-shin)
Snatch Primer (A)
On the Minute x 5 (Minutes 0:00-5:00):
1 Halting Power Snatch
3 Halts – Just off floor, knee-level, pockets. 2 seconds at each position.
Set #1 – 50% of 1RM Snatch
Set #2 – 55% of 1RM Snatch
Sets #3+4+5 – 60% of 1RM Snatch
Inside our first primer, our aim is to refine our positions, under static conditions. Moving through each checkpoint, let’s ensure our midline is on and strong with the bar tracking close to the body. This is our chance to refine the intricate balance of our weight throughout our feet, setting us up for added speed in our second primer.
Snatch Primer (B)
On the Minute x 5:
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch
Set #1 – 60% of 1RM Snatch
Set #2 – 65% of 1RM Snatch
Sets #3+4+5 – 70% of 1RM Snatch
After confirming our positions with the static holds in primer (A), now let’s move through these positions with speed.
Snatch Pull – Full pull from the ground, with a big shrug at the top… but the arms stay long and loose.
Snatch High Pull – Same as the first repetition, but now we do bend the arms upon extension. With elbows tracking high and to the outside, aim to being the bar to roughly heart level.
Power Snatch – A full repetition to build on the previous two pulls, which will lead us as well into the heavy singles to follow in the final five minutes.
On the Minute x 5:
1 Power Snatch, building to a heavy.
Start between 70-75%, building as seen fit for a heavy single for the day.
Specific Primer for “Double Date”
After building to our workout weight, complete 2 consecutive rounds of the scheme below. On round 1, complete at a walkthrough pace. Rolling directly into round 2 (no stopping), aim to move at our planned pace for the 15:00 effort.
4 Hang Power Snatches
4 Overhead Squats
Following, rest 4:00, and begin.
Double Date (AMRAP – Rounds and Reps)
15 Hang Power Snatches (95/65)
15 Overhead Squats (95/65)
30/21 Calorie Row
Stimulus today calls for a lighter barbell, where conditioning can be refined. Looking for a loading that we could hang power snatch for at least 21 repetitions, unbroken, when completely fresh. Strategy may very well have us break the first set, but it is a loading we are confident we could move through each 15 repetitions with at most 2 quick breaks.
Coupling the barbell with two monostructural movements, today we have a great chance to hone in on our pacing. Aim to make a mental, or even physical, note of each round time upon completion so that we can look back and evaluate how we paced our 15:00 of work.
On the hang power snatches, with the stimulus in mind, measured breaks are good to plan here. Looking at the workout as a whole, we have a good amount of pulling, or perhaps better said, demand on the shoulders and forearms. With all four movements taxing similar muscle groups, pulling strength and forearm stamina will be fatigued quickly, and if we open too aggressively, we may lose our ability to cycle these movements effectively.
On the jump rope, we have 60 double-unders per round. Individual pacing will always be the default here, but it is worth writing that these sets do not need to be unbroken on round 1. If a break in the middle (30-30 as an example) allows us to hold such a repetitions scheme through 3-4 rounds (versus 5+ trips in a later round), it may very well be our best move with the larger picture in mind.
Whereas we may break the power snatch barbell 1-2 per rounds with measured rest between, we want to aim for the opposite with the overhead squats. Given how the “setup” time is significantly longer, as we bring the bar overhead, let’s aim to take an extra breath before beginning the set for the first time… and aim to move unbroken here. With the row immediately following these squats, we can recover on the first handful of
…we can recover on the first handful of calories. We just need to get there first.
21 Dumbbell Front Squats (50’s/35’s)
21 Kipping Handstand Pushups
Stimulus wise, we are looking for dumbbell loads that we are very confident we could complete for 25+ repetitions unbroken, when fresh. As we visualize this workout, these should be loads that we are 100% confident we’ll complete the first round unbroken, with rounds 2 and 3 containing at most, a single break at each.
A stamina-focused finisher to our Monday.
With a combination (and repetition scheme) to test our rounds 2 and 3 handstand pushups, being “smart” on the handstand pushups is our simple, yet challenging focus. “Smart” here means one specific thought – pacing on our own individual level. Knowing ourselves on the movement, and breaking these repetitions into chunks that brings us our best consistency across the three rounds.
Modify the handstand pushups today to a count that we are confident we could complete in at most 3 sets on the first round. Options as recommendations:
15 Repetitions per round
10 Repetitions per round
As well as:
21 Dumbbell Front Squats (50’s/35’s)
1:30 for Max Kipping Handstand Pushups (practice)