CrossFit – Mon, May 11
General Warm-Up
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:15 Dead-Hang + :15 Active Hang
:30 Wrist & Forearm Stretch (on floor)
Specific Prep
2 Sets:
8 Kettlebell Deadlifts @ Warm-Up Load
6 American Kettlebell Swings @ Warm-Up Load
6 Snatch Grip Push Press
8 Barbell Overhead Squats
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Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position Squat Snatch
*3 Position (High Hang + Hang + Low Hang)
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Add Loads:
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3-5 Sets: Building to Working Loads
Hang Snatch + Low Hang Snatch
1 Hang Snatch + 1 Low Hang Snatch
Start at 75% of 1RM Snatch and build to a heavy for the day across the six sets.)
The two-position complex demands consistent execution at both levels. chest over the bar, tension loaded through the hamstrings, and patience to the hip before driving into a fast and explosive extension.
Both Power and Squat variations are acceptable. Total load is the primary goal. Completing all six sets at or above 75% is the primary objective. The heavy for the day is the secondary objective.
Modifications:
Level 1: Every 2:00 x 6 Sets: 3 Hang Power Snatch, building in load across all six sets with the same technical priorities on each rep
Movement Limitations: Adjust the complex to a Hang Clean + Low Hang Clean, maintaining the same positional standards and building focus
Hotel Gym / Travel: E2MOM x 6: 6-8 Alternating Dumbbell Snatch, building in load across the window with emphasis on hip extension and a controlled catch overhead
2 Sets at working pace:
8 American Kettlebell Swings @ working load
8/6 Calorie Echo Bike
3 Touch-and-Go Power Snatches + 2 Quick Singles @ warm-up load
then
8 American Kettlebell Swings @ working load
8/6 Calorie Echo Bike
3 Touch-and-Go Power Snatches + 2 Quick Singles @ working load
Use this to confirm kettlebell load, Echo Bike pacing, and barbell weight before “Pikachu’s Thunderbolt” begins.
For Time:
Every 4:00 x 4 Sets:
18 American Kettlebell Swings
15/11 Calorie Echo Bike
9 Power Snatches
Kettlebell: 53/35lb, 24/16kg
Barbell: 135/95lb, 61/43kg
Score = Sum Total Time
Goals: 2:00-3:00 per Set
Stimulus: Barbell Cycling and Conditioning / VO2 Max
RPE: 9.5/10
Primary Objective: Hold the Power Snatch in big unbroken touch-and-go sets. All 9 unbroken is the standard to chase, with 5-4 or quick 3-3-3 as the controlled fallback.
Secondary Objective: Push the Echo Bike at a true redline effort without blowing past it. The goal is to step off the bike and arrive at the barbell immediately, not gasping and stalled.
Level 2:
Every 4:00 x 4 Sets:
15 American Kettlebell Swings
12/9 Calorie Echo Bike
9 Power Snatches
Kettlebell: 53/35lb, 24/16kg
Barbell: 115/75lb, 52/34kg
Level 1:
Every 4:00 x 4 Sets:
15 Russian Kettlebell Swings
10/8 Calorie Echo Bike
9 Hang Power Snatches
Kettlebell: 35/26lb, 16/12kg
Barbell: 75/55lb, 34/25kg
Masters 55+:
Every 4:00 x 4 Sets:
18 Russian Kettlebell Swings
12/9 Calorie Echo Bike
9 Power Snatches
Kettlebell: 44/26lb, 20/12kg
Barbell: 95/65lb, 43/30kg
Competitor:
Every 4:00 x 4 Sets:
18 American Kettlebell Swings
15/11 Calorie Echo Bike
9 Power Snatches
Kettlebell: 70/53lb, 32/24kg
Barbell: 155/105lb, 70/48kg
Hotel Gym / Travel:
Every 4:00 x 4 Sets:
18 Dual Dumbbell Hang Muscle Snatch *Light
:40 Bike or Run
12 Alternating Dumbbell Power Snatches *Heavy
Loads: Choice
For Quality: 4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
