CrossFit | 190515
Wednesday

190515

Workout of the Day

97

4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

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The Dumbbell Squat Snatch

1
DB Snatch
Watch

This 2018 trial, funded by Virta Health, tested the impact of a high-compliance ketogenic diet on metabolic outcomes in Type 2 diabetics. At the end of the one-year trial, nearly half of all subjects were able to discontinue their diabetes medication, including 40% of those taking insulin. Sixty percent of participants had reduced their HbA1c to <6.5% and were off all diabetes medication or down to metformin only at the end of the study; they therefore no longer met the criteria for diabetes on the basis of HbA1c. This trial represents the first clear, long-term evidence in a large population that a ketogenic diet, when followed properly, can lead to significant improvements in health among Type 2 diabetics, and in many cases (in this trial, the majority) even resolves diabetes completely.

Read MoreEffectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year

Comments on 190515

103 Comments

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Shawn Hakimi
February 28th, 2021 at 8:52 pm
Commented on: 190515

35lbs


13:45, each round unbroken.

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Shawn Hakimi
February 28th, 2021 at 8:51 pm
Commented on: 190515


(edited)
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Matthieu Dubreucq
January 26th, 2020 at 12:38 pm
Commented on: Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year

Good to see the date following what we already observe in the CrossFit world.

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Manchild Manchild
August 5th, 2019 at 5:14 pm
Commented on: 190515

did 1/2, and mistakenly did power snatches instead of squat snatches


14:02

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Kury Akin
June 26th, 2019 at 3:39 pm
Commented on: 190515

21:44 @12kg. Squat snatch, regular rows and press, tgu

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Kury Akin
June 26th, 2019 at 3:39 pm

42oC

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Dan Kremer
June 12th, 2019 at 2:39 pm
Commented on: 190515

17:35 55# DB

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Kevin Miller
June 10th, 2019 at 10:13 pm
Commented on: 190515

35#

12:15

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Ruggeri Alves
June 8th, 2019 at 5:12 pm
Commented on: 190515

19:42 Rx

Squat snatch hard

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Jeff Chalfant
June 5th, 2019 at 11:55 pm
Commented on: 190515

15:36 rx

even 30lb. DB squat snatches seem impossible without a thorough warmup...

Did singles on all snatches and tgu except the last round. The rows and push press were active rest. Sucking major wind by round 2.

40/190/5’9”

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Dominik Hofmann-Wellenhof
June 4th, 2019 at 3:46 pm
Commented on: 190515

10:33 Rx

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John Campion
June 2nd, 2019 at 4:03 pm
Commented on: 190515

35#

Watched video for form


22:08

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Geoffroy Castelnau
May 29th, 2019 at 4:18 pm
Commented on: 190515

13:28

Scaled to 10kg DB single-arm power snatch / 16kg DB single-arm row / 10kg DB single-arm push press / 8kg TGU

M / 40 / 176cm / 74kg

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Kris Sienkiewicz
May 28th, 2019 at 8:43 am
Commented on: 190515

9:40 Rx M/43/78kg

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Shannon Said
May 22nd, 2019 at 11:54 am
Commented on: 190515

18:35

With 40 lb dumbell

Alternated arms for each rep, not each set

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Clint Michael
May 22nd, 2019 at 2:21 am
Commented on: 190515

16:53

Rx’d

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Zanzouri Bassem
May 21st, 2019 at 11:40 pm
Commented on: 190515

I am a new crossfiter and I want to know

Is this workout just for weightlifting ?

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John Doody
May 21st, 2019 at 11:18 am
Commented on: 190515

14:53 Rx’d. Definitely need to work on my single arm overhead squats

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Richard Foster
May 20th, 2019 at 11:18 pm
Commented on: 190515

Dotcomscaled

12:30

45lb

Power snatch/row/push press

18lb TGU


Tried single arm overhead squat before and after workout but no range of motion available yet

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Tony Holbrook
May 19th, 2019 at 4:42 pm
Commented on: 190515

11:31 with 35#

New respect for the TGU - the burn at the end was real, had to break them up in second rounds.

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Sam Meixell
May 17th, 2019 at 10:31 pm
Commented on: 190515

4 rounds, alternating arms each round, in10:11 of:

10 single-arm squat snatches,25#

8 single-arm rows, 25#

6 single-arm push presses, 25#

4 single-arm Turkish get-ups, 25#

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Matthew Aukstikalnes
May 17th, 2019 at 6:31 pm
Commented on: 190515

12:05, RX'd. non dominant TGU were very challenging.

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Greg Fairbanks
May 17th, 2019 at 4:55 pm
Commented on: 190515

35#

18:32


Turk get ups were tougher than I thought they’d be!

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Dave DeCoste
May 17th, 2019 at 11:04 am
Commented on: 190515

12:50 Rx

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Max Black
May 17th, 2019 at 5:10 am
Commented on: 190515

6:20 Rxd at 50

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Mike Scott
May 17th, 2019 at 3:17 am
Commented on: 190515

Stopped at 8:28 after completing only 2 rds; felt too smoked to push it today; did some bench press & close-grip bench to finish

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Js Smith
May 17th, 2019 at 2:35 am
Commented on: 190515

Scaled to 4 r/t at 15#:

10 single-arm squat snatches

8 single-arm rows

6 single-arm push presses

4 single-arm TGUs

11:35

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Js Smith
May 17th, 2019 at 3:06 am

Think I could’ve done 20# for everything but the TGUs

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Troy Bruun
May 17th, 2019 at 12:27 am
Commented on: 190515

35 lb

9:49

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Clint Kiger
May 17th, 2019 at 12:00 am
Commented on: 190515

40# Dumbell. 10:42

That was deceiving!

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Tripp Starling
May 16th, 2019 at 11:56 pm
Commented on: 190515

35# DB in 9:37


Jackie:

12# squat snatch

20# rows

20# pp

12# oh lunge(4) knee raise(2)


13:54

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Cy Azizi
May 16th, 2019 at 9:43 pm
Commented on: 190515

21:50 40#

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Yura Gorbach
May 16th, 2019 at 7:52 pm
Commented on: 190515

45lb

12:36min

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Anton Gross
May 16th, 2019 at 7:18 pm
Commented on: 190515

M/ 45/ 135 lbs

I tried this gem early this am at my Y.

I just warmed up like normal and went straight into it. No warm up reps in the movements. I rather started lighter for the first set and went up from there.

It was my understanding that all reps should be done with 1 arm then switch to the other arm for the next round. Then repeat for a total of 4 total rounds:

1st round: I used a 35 lb DB (right arm)

2nd round: I used a 40 lb DB (left arm)

3rd & 4th rounds: I used a 45 lb DB (rt & left arms)


Completed in a little under 18:00

To be honest the squat snatches felt easy overall & so did the rows. PP was a little challenging and the TGUs are slow movements but great. After the PP the shoulders were already pretaxed so I felt it after the first couple reps.

Good workout. On the TGUs I did windmills to touch my opposite toes. I was not super concerned with a time but push the pace and good movements. When you go single arm I want to make sure I'm not out of position in an attempt to push a pace too much.


All unbroken but the TGUs on the last 2 rounds I did in 3+1.

Fun workout.

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Brian Rosenbaum
May 16th, 2019 at 7:11 pm
Commented on: 190515

M/57/6’2”/178

25#

10:25

Mobility on the squat snatches was the factor limiting me to 25#.

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Jon Wilson
May 16th, 2019 at 5:29 pm
Commented on: 190515

@50lb

1/4 squats on snatches

didnt sit back down on last tgu each round

15:03

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Adam King
May 16th, 2019 at 4:55 pm
Commented on: 190515

Completed 2019-05-16

11:40 - used 25lbs, and did power snatches. Didn't have the mobility for 1 arm OH squat snatch.

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Alex Broadbent
May 16th, 2019 at 11:56 am
Commented on: 190515

09.24 scaled to 18kg

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Viktor Wachtler
May 16th, 2019 at 11:41 am
Commented on: 190515

Scaled

12:49 at 17.5kgs (38,6 lbs)


M 42/1.77m/77kg

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Michael Schaal
May 16th, 2019 at 7:35 am
Commented on: 190515

17:45 RX

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Kyungtaek Kang
May 16th, 2019 at 6:18 am
Commented on: 190515

안양공식인증지부 크로스핏힘

10:37 (오른손 1R, 왼손 2R, 오른손 3R, 왼손 4R 덤벨 22.5kg 사용)

강경택 45세/180cm/90kg


5월 16일 날씨 무덥다!!!

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Matt Cairns
May 16th, 2019 at 4:03 am
Commented on: 190515

16:40 Rx

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Thomas Molina
May 16th, 2019 at 3:31 am
Commented on: 190515

12:10 scaled the weight because of the TGU...

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Jake Kiddoo
May 16th, 2019 at 2:34 am
Commented on: 190515

9:48 35#

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Phill Kiddoo
May 16th, 2019 at 2:29 am
Commented on: 190515

9:42 with 35#

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Byron Hills
May 16th, 2019 at 1:55 am
Commented on: 190515

Scaled to 35 lb and still kicked my butt

23:50ish.. forgot to stop the timer

Squat snatch killed my lack of flexibility and Turkish get ups are new to me and much harder than they appear

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J D
May 16th, 2019 at 1:54 am
Commented on: 190515

M/33/5’11/245


10:24 Scaled


40# DB

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Mike Long
May 16th, 2019 at 12:52 am
Commented on: 190515

M/43/6’2/265


14:23 Rxd


Gotta work on those heavy Turkish get ups tough.

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Michael Marleau
May 16th, 2019 at 12:25 am
Commented on: 190515

4 rounds for time, alternating arms each round, of:

10 single-arm squat snatches

8 single-arm rows

6 single-arm push presses

4 single-arm Turkish get-ups


♂‚ 50-lb. dumbbell


14:00

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Dale Trueman
May 16th, 2019 at 12:07 am
Commented on: 190515

Subbed single hand kettlebell overhead squat vice snatch. Had a real problem in receiving in the bottom otherwise. 16:21 @ 16kg

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Michael Bishop
May 15th, 2019 at 11:28 pm
Commented on: 190515

35# snatches rest at 45#


11:30


Lost track but my last round was 2:24


Good one

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Stacey Carpenter
May 15th, 2019 at 11:24 pm
Commented on: 190515

18:59 Rx women's 35# love this one 😍

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Gordon Lee
May 15th, 2019 at 11:17 pm
Commented on: 190515

30lbs db

13:50

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Kevin Marshall
May 15th, 2019 at 11:05 pm
Commented on: 190515

Rx 15:20

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Dana Larkin
May 15th, 2019 at 10:48 pm
Commented on: 190515

1st crossfit workout ever, did option 2 with 25#...12:30

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Shane Azizi
May 15th, 2019 at 9:52 pm
Commented on: 190515

16:40 Rx

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Stacey Thompkins
May 15th, 2019 at 9:35 pm
Commented on: 190515

M/44/6'2"/180#


Women's rx'd

8:47

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Stacey Thompkins
May 15th, 2019 at 9:36 pm

Love me some TGU'S!!!

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Bruce Becker
May 15th, 2019 at 9:21 pm
Commented on: 190515

So is this 4 rounds total meaning 2 of R and 2 of L arm or 4 round of R and 4 of L arm?

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Troy Work
May 15th, 2019 at 9:52 pm

2 each arm. 4 total. So L-R-L-R or R-L-R-L

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Cliff Hoecker
May 15th, 2019 at 8:32 pm
Commented on: 190515

9:20 w/35# dB


M/6/190/51

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Brandon Collins
May 15th, 2019 at 8:23 pm
Commented on: 190515

9:59

Scaled 35lbs

Turkish get ups are tough!! First time. Used 20lbs

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Troy Work
May 15th, 2019 at 8:07 pm
Commented on: 190515

9:48. 20#. Heels elevated.

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Coastie Nick
May 15th, 2019 at 7:45 pm
Commented on: 190515

Scaled to single arm power snatches.


12:37

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Lucas Allan
May 15th, 2019 at 7:16 pm
Commented on: 190515

43/6'3"/200

13:21 rx

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Airam Farrais
May 15th, 2019 at 7:03 pm
Commented on: 190515

RX 17:49 done at home, but I was on fire with my legs because of the days before, and the Turkish get-ups put my left shoulder on the spot, I mean, I have to work the stability and strenght on it. I did the TGU one by one, resting a little between them. Great workout.

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Nicole Deaver
May 15th, 2019 at 5:16 pm
Commented on: 190515

10:37 Rx- scaled Turkish Get-Ups 20#


Rest 5mins Then:

5 Rds

20 Deadlifts (95#)

20 Hand Release push-ups

Run 400m

22:18


4 Sets:

15 Bar Curls(45#)

15 DB Skull Crushers (15# DBs)


Am I the only one that thinks of the "Help I've Fallen and can't get up" Ad during TGUs? 🤣🤷🏻‍♀️

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Devin Jones
May 15th, 2019 at 4:55 pm
Commented on: 190515

I want to see a double-arm turkish get-ups

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Chris Meldrum
May 15th, 2019 at 4:30 pm
Commented on: 190515

As rx'd, 10:46.


Harder than I thought! Worked on extra mobility to make sure I could do the squat snatches. They went fine, but they started wearing me down by the end. TGUs after push presses (and snatches) was tiring on the shoulders.


46m/5'10"/180

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Mary Dan Eades
May 15th, 2019 at 2:58 pm
Commented on: Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year

Gratifying to see such a profound effect demonstrated under the rigors of study conditions over a year. No mention, that I could see in the study, of exercise (probably by design so as not to obfuscate the findings of what diet alone could do in this population) but as we, who have watched the amazing outcomes in diabetic and pre-diabetic patient after patient on a low-carb diet (not even necessarily a frankly ketogenic one) over the years know, adding resistance training to muscle fatigue (ie anaerobic exercise) greatly improves glucose handling and body-wide metabolic function and would surely have made the results even more dramatic.

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Russ Greene
May 15th, 2019 at 5:20 pm

Great point, Dr. Eades. And if you added metabolic conditioning at relatively high intensity on top of those two (carb restriction + resistance training), I would expect yet more dramatic results.

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Nathan Jenkins
May 15th, 2019 at 6:46 pm

Dr. Eades, Russ, I see this as the next frontier in type 2 diabetes & prediabetes research! Nothing that hasn't already been observed in the CrossFit space, but the results of such a trial would be compelling indeed.

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Elizabeth Flores
May 19th, 2019 at 10:17 pm


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Elizabeth Flores
May 19th, 2019 at 10:17 pm


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Hank McKibban
May 15th, 2019 at 2:33 pm
Commented on: 190515

11:27 (1pd for the rows/pp, 35# for snatch/tgu)

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Didier Rios
May 15th, 2019 at 2:02 pm
Commented on: 190515

8:52 with DB 35 because because when doing a snatch with a weight of 50 lbs, it goes towards the tips of my feet and I bend my elbows

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Jim Rix
May 15th, 2019 at 1:38 pm
Commented on: 190515

12ish minutes...messed up my timer.

35# DB, except TGU, where I used 20# DB for first 2 rounds, then a 26# kb.

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Matt Zero
May 15th, 2019 at 1:26 pm
Commented on: 190515

10:23 with 50#

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Michael Schaal
May 16th, 2019 at 7:37 am

Awesome work!

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John DIFABIO
May 15th, 2019 at 1:20 pm
Commented on: 190515

6:13 used 35 lb

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Eric Armstrong
May 15th, 2019 at 1:11 pm
Commented on: 190515

Newby here.


Everything was good at 50 except the Turkish get ups. 40 for two rounds then 30 for final two. Who invented these things anyways?


15 min.


260/50/6'4"

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Conor McCue
May 15th, 2019 at 12:52 pm
Commented on: 190515

15:45 for this guy...

Mobility was not there for me today in the hips which really made the squat snatches a challenge. Need to focus more on flex and mob during warm up

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John Rossetti
May 15th, 2019 at 12:52 pm
Commented on: 190515

54 YOM 5’6” 213


Scaled 35 lb Dumbells

4 Rounds alternating sides each round


Single arm snatchX10

DB RowsX8

DB push pressX6

Turkish Get UPS X4


15:58

Could have gone heavier with everything except Turkish get ups



35 lb DB s

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Michael Arko
May 15th, 2019 at 12:33 pm
Commented on: 190515

31lbs DB: 16:57


Great WOD!! Abs are shredded. Next time, hopefully I can do a bit more weight on get-ups. This was near the max for left side.

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Hendrik Bünzen
May 15th, 2019 at 12:21 pm
Commented on: 190515

15:14 rx’d

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Claire Fiddian-Green
May 15th, 2019 at 12:17 pm
Commented on: 190515

15:08. 30 lbs. each arm and all reps, except 35 lbs. for DB rows. My rate limiting factor is my left side, both strength and hip flexibility. I could have done 35 lbs. with my right arm but wanted to be consistent.

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Carol Marks
May 15th, 2019 at 11:32 am
Commented on: 190515

9:30, power snatch 25# (because this is my first time here and didn’t see the Option 2 until after I logged in.

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Mike Andridge
May 15th, 2019 at 10:49 am
Commented on: 190515

Scaled to

35# kb

11:01

m/49/175

Was hoping for 10 min but the TGU said "I don't think so":)

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Sebastien Fitzpatrick
May 15th, 2019 at 10:06 am
Commented on: 190515

15:57 Rx


This one felt weird, I was going back and forth between stamina and respiratory fatigue.

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Kaustav Baruah
May 15th, 2019 at 4:52 am
Commented on: 190515

Do we finish all movements on 1 arm then switch in the next round ?

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Gary Waters
May 15th, 2019 at 10:01 am

I think so.

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Sebastien Fitzpatrick
May 15th, 2019 at 10:02 am

That’s right

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Jim Rix
May 15th, 2019 at 4:30 am
Commented on: 190515

Dang. I've got barbell power snatches, bb snatches (though sketchy), bb OHS, and db ps. Can't do a db OHS or ss to save my life.

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David Williams
May 15th, 2019 at 3:59 am
Commented on: 190515

7:30

Used 35 lb DB

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Eric O'Connor
May 15th, 2019 at 3:27 am
Commented on: 190515

Scaling this workout is relatively simple. Nearly all of my athletes will utilize loads that allow each movement to be completed unbroken, on the first round, with each arm. The squat snatch and the Turkish get-up will be the most challenging movements for most athletes. There may be situations where I have athletes use two dumbbells: a lighter weight for the squat snatches and potentially the Turkish get-up while using a heavier weight for the remaining movements.

I may have some athletes that will modify the dumbbell squat snatch to a hang dumbbell squat snatch due to difficulty achieving a sound set-up position from the floor. I may also modify this movement to a power snatch followed by a controlled lowering into the best overhead squat possible utilizing a very light load.

Some athletes may need to modify the Turkish get-up. This can simply be done by performing the movement unloaded or moving from a lying position to a standing position in any fashion. Here are what some options might be for today:

1) For most athletes: Reduce loads to achieve the first round unbroken


2) For athletes where the squat snatch and Turkish get-up is very difficult, a potential option may be:

4 rounds for time, alternating arm each round, of:

10 single-arm squat snatches (35/20lbs)

8 single-arm rows (50/35lbs)

6 single-arm push presses (50/35lbs)

4 single-arm Turkish get-ups (35/20lbs)


3) For athletes that may need a movement modification, an option may be:

4 rounds for time, alternating arms each round, of:

10 single-arm power snatches + overhead squat attempt

8 single-arm rows

6 single-arm push presses

4 unloaded get-ups


4) For athletes where the prescribed load is very light: Provide an additional challenge to complete the entire workout without putting the dumbbell down.

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Chris Sinagoga
May 15th, 2019 at 3:17 am
Commented on: 190515

Champions Club Scaling Notes


RANT:

This might be the best “core” workout that has been posted since the new year, and with all the L-sits, that is saying a lot. When unilateral loading is introduced (any movement that has an odd number points of support), our job is to resist the rotation away from the odd point. For example when we are doing a pistol on our right side, our body wants to rotate to the left — which collapses the arch and impinges the hip. When we resist that rotation, everything stays stable. This is one hell of a job for our core to do, and my entire abdomen (abs, back, obliques (spelling?), lats) was absolutely fried after this one.


I SHOULD TRY THIS RX’D IF: I am flexible enough to have my squat snatches with a dumbbell look just like my regular air squats.


ORGANIC SCALES:

Strength — as is

Stamina — see group scale

Endurance — do a light weight version of this as your warmup and do 4 rounds of barbell snatch, pull-up, and push press as your workout

Flexibility — do one-arm overhead squats instead of snatches to grind through position more


NEUROLOGICAL SCALES:

Coordination — let go of the dumbbell on each snatch, do kipping one-arm ring rows for dumbbell rows, add reps if needed

Accuracy — keep the plant foot still on tgu for entire set

Agility — hard to with this workout, but doing the endurance scale might be in line here. Or just not stopping at any point during tgu, transitioning one rep into another

Balance — focus on the arches in your feet because they will tell you how your body is rotating


GROUP VERSION: 4 rounds, all single-arm like its listed: 20 5-lb. plate overhead squats, 20 one-arm ring rows, 20 one-arm push press, 5 tgu. I am not strong enough to do 50 lbs. on this one, and I am not flexible enough to hit the ROM on a one arm snatch. So this scale gives me more time and practice with the things I need.


WARMUP:

Jump rope — always

Handstand — overhead prep

3-point plank — unilateral prep

Squat — prep

Hip extension — haven’t done them in a while


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Tough one, but I’m definitely a fan of For Qualiuty

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Basem ElAdawy
May 15th, 2019 at 6:49 am

kipping one-arm ring rows ?

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Chris Sinagoga
May 15th, 2019 at 1:29 pm

Yes. same principles as a one-arm dumbbell snatch/clean or a rope climb; hips move before the arms. Also same as throwing. If strength is the area you want to focus on today, then obviously you would do strict instead of kipping

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Steven Thunander
May 15th, 2019 at 1:33 am
Commented on: 190515

Globo scale: As rxed. If needed, use Street Parking Rx for this (40/25lb dbs) or scale further. If you are up for a challenge use a 53/35lb kettlebell.

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Juan Acevedo
May 15th, 2019 at 12:59 am
Commented on: 190515

This workout is the way you show your shoulders you love them. We are pulling and pressing in two different planes. And then we are stabilizing at that same joint in a full range of vectors. However we also want this to be a metabolic workout. We want a weight that allows you to give that shoulder all the love in the form of awesome positions. And we also want a weight that allows you to keep moving with little to no rest. This should be a medium range effort, not a long one. When picking your weight, imagine you were to do the 4 TGU unbroken. Lots of athletes will be challenged by the squat portion of the dumbbell snatch. If that is the case for you, perform a power snatch, and then add a controlled squat going only as low as you can while keeping your shoulder in a good position with your arm extended and your feet fully on the ground. This way you will get the stimulus wanted while also strengthening the single arm overhead position.



Ranty Note: It is common for CrossFitters to disrespect anything that is not a barbell. Let's not do that today. Respect that dumbbell and treat your movement as if you were doing it with a barbell. Mastering the dumbbell squat snatch will make you awesome at the barbell snatch (not the other way around).



OPTION 1

4 rounds for time, alternating arms each round, of:

10 single-arm power snatches + controlled overhead squat (depth determined by your movement)

8 single-arm rows

6 single-arm push presses

4 single-arm Turkish get-ups

♀ 20-lb. dumbbell ♂‚ 30-lb. dumbbell



OPTION 2

4 rounds for time, alternating arms each round, of:

8 single-arm power snatches + controlled overhead squat (depth determined by your movement)

6 single-arm rows

4 single-arm push presses

2 single-arm Turkish get-ups

♀ 15-lb. dumbbell ♂‚ 25-lb. dumbbell

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Paul Bockelmann
May 16th, 2019 at 10:25 am

15:37 sec, RX'd in my tiny basement gym at 6:30 am. The workouts here motivate me.

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Elizabeth Flores
May 19th, 2019 at 10:16 pm


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Elizabeth Flores
May 19th, 2019 at 10:16 pm


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