CrossFit McComb – CrossFit
Warm-up (No Measure)
General Warmup
10 Jumping Jacks
10 Spiderman + ham stretch
10 PVC or Banded Good Mornings
10 PVC Pass Throughs
10 Mountain Climbers
5 Walkout to Push-Up
10 Air Squats (slow and controlled)
10 Burpees
Snatch Warmup (4/21) (No Measure)
W/PVC Pipe
**5 Repetitions of each:**
Stance: Hip width // Grip: Wide & hooked (pass thru to find) //
1. **Deadlift to Shrug** – Focus: Timing – full hip and knee extension THEN upwards shrug (1st & 2nd pull)
2. **Muscle Snatch** – Focus: Bar Path – after the shrug, pull elbows high and outside and punch overhead to locked out knees & arms with armpits flashing out (3rd pull)
3. **OHS** – Focus: Receiving Position – All Air Squat points of performance + straight arms & bar in frontal plane
4. **Hang Snatch** – Focus: Speed Up & Fast Pull Down – Full leg extension to “finish” the lift, into a strong pull under the bar. Feet move from hip width to shoulder width (2nd pull)
5. **Snatch** – Focus: 1) Full hip and knee extension aka “finish” the 2nd pull, get tall! 2) Sound receiving position (overhead squat)
W/Bar – 5 reps of each – rest after each part
* **Deadlift to Shrug** – Focus: Neutral spine to full leg extension
* **Power Snatch + Overhead Squat** – Focus: Jump & punch overhead to locked out arms THEN overhead squat, check for straight arms and FULL depth
* **Squat Snatch** – Focus: Neutral spine + hip extension + sound receiving position
* **Cycling** – Focus: From the overhead position, straighten the arms to the hips before sending the hips back and down (to the set-up). This can be done fast, but not so fast that the timing is off.
### Complex Practice with Empty Barbell
* **2 Sets: (rest :30 between sets)**
2 Power Snatch
2 Overhead Squats
2 Squat Snatch
Over & Out (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
* The intended time range for this workout is between 5-10 minutes
*rx+: 135/95
INTERMEDIATE
For Time:
20 Power Snatches (75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (75/55)
NOVICE
For Time:
20 Hang Power Snatch (15-lb/PVC Pipe)
10 Lateral Barbell Step-Over Burpees
20 Overhead Squats (15-lb/PVC Pipe)*
10 Lateral Barbell Step-Over Burpees
20 Hang Power Snatch + OHS (15-lb/PVC Pipe)*
*Squat to a target/medball
