S/S/S:

High Hang Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 8 Jan 1RM

Video courtesy of Catalyst Athletics.

Our Snatch variation for this cycle will be the High Hang Snatch, or Dip Snatch Execution: Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the snatch, completing the rest of the lift as you would for any snatch. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.

Purpose: The primary purpose of this exercise is to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension. These lifters will typically reach the hips too far forward through the bar and not get enough upward force into the bar. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides).

WOD:

3 Min AMRAP – Rope Climbs

1 Min Rest

3 Min AMRAP – Handstand Push Ups

1 Min Rest

3 Min AMRAP – Ab Mat Sit Ups

1 Min Rest

3 Min AMRAP – Toe2Bar

 

Score = Total reps

4 Mini WODs all rolled into one!!!  With the worked-in rest, put an all-out effort into each 3 Min AMRAP.

Quick tips on rope climbs (video courtesy of WOD Prep)

 

Scaling Options:

Rope climbs -> Rope walks

Video courtesy of CrossFit HQ.  Demo of Rope Walks

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor

Video courtesy of Norcal CrossFit.  Pike PushUp demo

Ab mat sit ups -> feet anchored

T2B -> Hanging Knee Raise

 

Cool Down:

Roll out forearms – 1 min per side

 

Cobra Pose – 2 min