2 rounds:

250M row

10 PVC pass throughs

10 PVC around-the-worlds

10 thoracic high fives


3 PVC snatch balance


On rig: Perform 5 reps of: Scap pull ups, kip swings, strict pull ups (or ring rows), kipping pull ups (or ring rows)

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin


Snatch + Hang Snatch + Overhead Squat




Sets start every 3 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda.

Welcome to our new strength cycle!  We kick it off with our Snatch complex for this cycle.  This cycle, one rep of the complex will consist of a snatch (preferably a squat snatch), hold onto the bar as you bring it to the hang, then perform one hang snatch (preferably a squat snatch), once you stand all the way up, perform one more overhead squat.  We’re looking for good overhead stability in the bottom of these squats and very fast landing in the snatches.



Chest-to-Bar Pull-ups

– Complete 8 Wall Walks after each set of pull-ups

Videos courtesy of Train FTW and CrossFit HQ, respectively.  Quick demos for the Chest2Bar pull up and Wall Walk.

Today’s goal is an increase in our skill set.  We don’t want to be content just doing chin-above pull ups.  If you are proficient in those, you should be focusing on getting good at Chest2Bar.  Keep these reps smooth and don’t rush the Wall Walks.  Breathe through them and do your best to get your body fully upside down and nose to the wall.

Scaling Options:

Chest2Bar -> Chin Above pull ups -> Banded strict pull ups -> Buddha Pull Ups -> Ring Rows

Wall Walk -> Wall walk to height you can handle -> Knees or toes on box, walk to pike position -> 5 plank shoulder taps per side per Wall Walk

Cool Down:

Kneeling Lat Stretch – 1 Min per side


Banded OH stretch – 1 Min per side


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s