CrossFit | 200210
Monday

200210

Workout of the Day

80

Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

Post time to comments. | Compare to 120717.

At-Home Workout

at home workout

Single-arm deadlift shrugs and snatches

Watch

Comments on 200210

134 Comments

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Nate Gordon
June 24th, 2020 at 9:47 pm
Commented on: 200210

3:15 @ 115#

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Manchild Manchild
June 8th, 2020 at 4:08 pm
Commented on: 200210

outside, 44# dumbbell


3:28


(CF-stated goal is to stay under 5 minutes, so can go up in weight next time)

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Kury Akin
June 8th, 2020 at 12:55 pm
Commented on: 200210

4:44 @55kg

Prev. 4:30 30.10.12 30x55k (90%)

Happy with giving up a couple of seconds for each year. I put it down to greater mindfulness especially towards the more fragile shell I now inhabit ;)

(edited)
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Dan Kremer
March 27th, 2020 at 2:16 am
Commented on: 200210

4:20 Rx’d

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Mike Scott
March 9th, 2020 at 10:17 pm
Commented on: 200210

14:05 - scaled to 95# squat snatches

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Philip Uemura
February 21st, 2020 at 10:00 pm
Commented on: 200210

8:40 scaled to 95lbs that was still pretty rough

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Chase Hiland
February 20th, 2020 at 9:56 pm
Commented on: 200210

M/35/5'10/190


Rx'd 3:27


It's probably a 2:00> PR.

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Cy Azizi
February 20th, 2020 at 5:07 pm
Commented on: 200210

17:10. 115#

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Morgan Greene
February 18th, 2020 at 1:31 pm
Commented on: 200210

scaled to 115#: 6:48

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Nathaniel Robichaud
February 17th, 2020 at 1:05 am
Commented on: 200210

4:27 Rx

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Coastie Nick
February 14th, 2020 at 10:07 pm
Commented on: 200210

5:14

scaled to 115#

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Joseph Alaimo
February 14th, 2020 at 5:31 pm
Commented on: 200210

2:03 RX

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Emily Alardin
February 14th, 2020 at 1:45 am
Commented on: Course Photos | Feb. 3 – 9, 2020

I had a fantastic time this past weekend in Dallas with Abi, Spencer, and Zach!!! It was comforting to see a familiar face (Abi). I was blown away by the depth of knowledge this team possessed. Their passion for health, fitness and changing lives was the spearhead of the weekend. I want to be like them when I grow up. Thank you Abi, Spencer, and Zach.

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Robert Cassels
February 13th, 2020 at 9:31 pm
Commented on: 200210

2:12 Rx

M/44/220/6'2"

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Il Xlll
February 13th, 2020 at 3:33 am
Commented on: 200210

03:50 @50kg

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Scott MacArthur
February 12th, 2020 at 4:42 pm
Commented on: 200210

5:07 @ 95lb. Trying not to push it too far too fast. Last time was 5:35@105lb.

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Anna van der Rhee
February 12th, 2020 at 6:54 am
Commented on: Course Photos | Feb. 3 – 9, 2020

A big shout out to Matt, Jackie and Elie for a great Kids Course at CrossFit Almere! Thanks for an inspiring weekend full of tips, tricks, and fun, I’m super excited to go put the knowledge to use! Thanks also to Wesley, Junior, and Joyce at CrossFit Almere, love what you’ve done with the place!

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Aaimee Johnson
February 12th, 2020 at 6:04 am
Commented on: Poached Eggs in Spicy Tomato Sauce

Aka Shakshuka, a north African/Turkish dish. Soooo good. I have just discovered the recipe posts and love it! Thank you CF :)

(edited)
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Viktor Wachtler
February 11th, 2020 at 8:09 pm
Commented on: 200210

First WOD 200207, result there.


Subbed for 60 24kg kettlebell snatches (aiming for 100 in 5 minutes)

6:42


43/1.78m/77kg

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Tripp Starling
February 11th, 2020 at 7:04 pm
Commented on: 200210

75# - 2:03


Jackie: 35#, untimed, sets of 3 to 5

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Charles Glyman
February 11th, 2020 at 6:17 pm
Commented on: 200210

Scaled to 65#

4:54


M/38/165/6'

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Sam Meixell
February 11th, 2020 at 4:31 pm
Commented on: 200210

95#, 4:18

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Jeffrey Howard
February 11th, 2020 at 2:27 pm
Commented on: 200210

3:42 - Sc

115-lb

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Celival de Jesus Nunes
February 11th, 2020 at 11:44 am
Commented on: 200210

RX

3’57”

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Geoffroy Castelnau
February 11th, 2020 at 10:53 am
Commented on: 200210

4:01

Scaled/subbed to 60 alternating one arm DB power snatches @16kg (35lbs)

M / 40yo / 176cm / 72kg

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Ann-Marie Meade
February 11th, 2020 at 10:50 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Brett, Danny, Jamie and Gavin what an amazing team of instructors! So pumped and inspired after the weekend in Sydney doing the L1 course. Highly recommend anyone who is interested to do this course. It was a very inclusive environment, love the Crossfit community!! Thank you everyone!

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Byron Lamont
February 11th, 2020 at 9:46 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Big up to Candice,Chad and Isar for the outstanding educational weekend , you guys are very knowledgable and phenomenal instructors. I felt like a new man at crossfit this morning with all my knowledge gained ;-)

Thanks again to crossfit Jozi for letting use your amazing box , good luck to all the new level 1 coaches ,watch out world here we come ;-)

Thanks Crossfit for changing my life , 6 years ago i was a sickey but now a Fitty ;-) Proudly South African for Life

(edited)
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Jobst Olschewski
February 11th, 2020 at 8:41 am
Commented on: 200210

2.16 @95lbs

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Jade Teasdale
February 11th, 2020 at 5:15 am
Commented on: 200210

I need to go to bed! Wanted to “pay the man” first! Forearms wrecked from yesterday’s BMUs (been catching up) & limited time & equipment so I scaled way down! 60#s 2:49 (3 sets of 10 unbroken!) Controlled on the way down. (no bumpers & tile floor beneath my mats) Wish to some day do that @ the RX weight! 🤣

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Steven Odom
February 11th, 2020 at 2:29 am
Commented on: 200210

Rx’ed

5:04


all power snatch

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Joseph Ybarra
February 11th, 2020 at 1:42 am
Commented on: 200210

M/19/159#/5'8"

6:41 95#

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Christian Simpson
February 11th, 2020 at 12:24 am
Commented on: 200210

Sc to 95#, 6:33, all power snatches

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Matthew Brewster
February 11th, 2020 at 12:11 am
Commented on: 200210

4:24 rx

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Claire Fiddian-Green
February 11th, 2020 at 12:03 am
Commented on: 200210

Isabel with 75# in 4:29.

Compare to from 20181110: 3 snatches at 75# + 27 snatches at 65# in 6:38.

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Michael Hembree
February 10th, 2020 at 11:53 pm
Commented on: 200210

4:09

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Shane Azizi
February 10th, 2020 at 11:47 pm
Commented on: 200210

6:35 Rx (lost count. I either did 33 or 30 reps)

(edited)
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James W Bobo II
February 10th, 2020 at 11:24 pm
Commented on: 200210

M/36/165


3:17 @ 99 lbs


Good to be back

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Jessica Wibe
February 10th, 2020 at 10:53 pm
Commented on: 200210

First WOD after over 9 months of pure bro split life. It may have been easier to configure in a globo setting but man was this way more fun. Of course my first day back it's a benchmark to humble me.

Followed Bryan's warm up (was surprised I could still do DU'S) and completed Isabel in just over 6 minutes with an empty men's bar. This included however long it took me to stack 45s for said empty bar after the first 6 reps.

A year ago I would have been so mad but today it just feels so good to be back at it.


F/24/135

(edited)
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Derek Eason
February 10th, 2020 at 10:53 pm
Commented on: 200210

Derek Eason

CrossFit Train 97333

Corvallis, Oregon



Rx 3:29



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Shaun Stapleton
February 10th, 2020 at 9:27 pm
Commented on: 200210

35/195/5’9/M


Rx 3:53


first time doing Isabelle, so PR lol.

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Mike Andridge
February 10th, 2020 at 9:17 pm
Commented on: 200210

Scaled to 75#

3:28

m/49/175

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Nicole Deaver
February 10th, 2020 at 8:42 pm
Commented on: 200210

Isabel

4:08 (PR) 65#


Previous PR 5:06 65#


I may have shaved almost a minute off my time, but 65# still doesn't feel light. 🤔😠

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Claire Fiddian-Green
February 11th, 2020 at 12:04 am

Nice work!

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Charlie Pokorny
February 10th, 2020 at 7:24 pm
Commented on: 200210

5:35 Rx

2 second PR

Power snatches - all singles

m/51/5'11"/200#

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Joe McGill
February 10th, 2020 at 7:14 pm
Commented on: 200210

3:03, 95lbs

Male, 40, 203lbs,

My Rx time was 6:44 in May 2019

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Antonio Larco
February 10th, 2020 at 6:29 pm
Commented on: 200210

6'19" Rx

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Matthew Letarte
February 10th, 2020 at 6:08 pm
Commented on: 200210

2:38 @ 95#

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Tomasz Rumiński
February 10th, 2020 at 5:59 pm
Commented on: 200210

Hello

.

As a general warm up i did:

3 rounds

4x 10m monster walk (side, side, forth, back)

8 tempo bottom up press per side

10 scapula pull ups


Strength

1) snatch lift-off + snatch pull 5x1 up to 80kg

2) no feet no hookgrip snatch 4x3 up to 60kg

3) hang power sn. above knee + h.p. sn. below knee + ohs 5x1 up to 70kg


Specific warm up

2 rounds of 4 quick singles on 60kg

rest 5 min


and then, my first time with Isabel

2:13 @60kg


Quick singles from the beginning. Propably I should've been done first 5-10 unbroken, sub 2 is doable.

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Dyon Torrell
February 10th, 2020 at 7:46 pm

60kg or 62.5kg?

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Greg Fairbanks
February 10th, 2020 at 5:49 pm
Commented on: 200210

30 full squat snatch 75#

6:00 exactly

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Andrea Ferendeles
February 10th, 2020 at 5:31 pm
Commented on: 200210

5.20 60kg from 2 blocks bumper 20kg

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Jon Wilson
February 10th, 2020 at 5:26 pm
Commented on: 200210

Rx

7:24

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Tom Poracky
February 10th, 2020 at 5:14 pm
Commented on: Course Photos | Feb. 3 – 9, 2020

Pablo, Sarah & Greg were awesome! The wealth of knowledge dropped on us this weekend was unforgettable and in a great atmosphere. Thoroughly enjoyed them and the team of Level 1 classmates.


Thank You!


-Tom (the taller one)

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pablo cervigni
February 10th, 2020 at 6:41 pm

Tom, thank you so much for participating this weekend! it was great to meet you!!

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Sarah Mills
February 12th, 2020 at 2:53 am

All the Toms in that seminar!! So glad to have you as one of them. Thanks for your enthusiasm this weekend and hoping your coaching journey ahead is meaningful and changes lives!! :-)

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Mja 204
February 10th, 2020 at 5:00 pm
Commented on: 200210

First attenpt Scaled to 45kg

2:44

Think 50kg would have been the sweet spot

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Jennifer Fore
February 10th, 2020 at 4:49 pm
Commented on: Course Photos | Feb. 3 – 9, 2020

Phenomenal experience at the Level 2 in Dallas! Couldn't have asked for better trainers who truly pushed us to be better coaches in a respectful environment. Lots of fun was had while honing our craft. Can't wait to begin using new skills and it's already influenced me in my day job of being a Chemistry Teacher. Thanks again Abi, Spencer, and Zach for all your help and advice this weekend!

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Abigail Grove
February 11th, 2020 at 3:15 am

Jen! I loved your presence at the L2 this weekend. I truly appreciate how encouraging you were to the rest of your cohort.

Thank you for a successful weekend!

Abs

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Zachary Forrest
February 11th, 2020 at 6:37 am

It was an absolute pleasure having you in attendance this past weekend, Jen! Thanks for making it a fun time :-)

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Hawk Rodriguez
February 10th, 2020 at 4:09 pm
Commented on: 200210

Option 3, 3:02


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Jeremy Turner
February 10th, 2020 at 4:06 pm
Commented on: 200210

Total scale

#65 power snatch

3:54

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Eric O'Connor
February 10th, 2020 at 4:05 pm
Commented on: 200210

This is one of my favorite benchmarks! I consider the prescribed weight to be moderate and the intended timeframe is to be very short with higher level athletes finishing in under 2:00. I will look to have athletes use a load that allows for the 30 snatches to be completed in no more than 5:00-6:00 with sound mechanics. If needed I will modify the movement to the hang position if mechanics from the floor are difficult to maintain. 

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Kevin Marshall
February 10th, 2020 at 4:01 pm
Commented on: 200210

Rx 5:46

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Stacey Thompkins
February 10th, 2020 at 3:38 pm
Commented on: 200210

M/45/6'2"/185#


Scaled to 95#

2:29

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Cory Kestel
February 10th, 2020 at 2:58 pm
Commented on: 200210

3:20

Scaled to 95#.

kept hands on bar up and down (didn’t drop the bar at top like I have in the past)

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Jim Anthony
February 10th, 2020 at 2:50 pm
Commented on: Course Photos | Feb. 3 – 9, 2020

Pablo, Sarah and Greg were above average.... WAAAAAAAAAYYYYY above average!!! Next level training (Actually 1st level come to think of it) So..., I learned I suck at Crossfit. (Thanks for that) But more importantly, I learned how to get better, and how to help others train safely and effectively. This weekend I learned how to change lives.

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Gregory Kerschbaum
February 10th, 2020 at 3:40 pm

Jim - so great to get to meet you, and I love the energy you bring, and excited for your passion to change lives!

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pablo cervigni
February 10th, 2020 at 6:49 pm

Thank you so much for your words and comments Jim! It was a pleasure to meet you!!

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Sarah Mills
February 12th, 2020 at 2:52 am

Love that you had some lightbulb moments, Jim! Thanks for being open to learning and growing. You’ll definitely change lives through that! Good luck ahead and let us know how it’s going!

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Kyungtaek Kang
February 10th, 2020 at 2:48 pm
Commented on: 200210

5:33 경택아 생일 축하한다~!

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Devin Algren
February 10th, 2020 at 2:29 pm
Commented on: Course Photos | Feb. 3 – 9, 2020

The Indy class was awesome! Had a great time and learned a lot. Pablo, Greg & Sarah were personable, funny and overall great people! Still had my name tag on when I picked up dinner last night and had someone ask me what crossfit was! Boy, were they in for a mouthful LOL.

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Gregory Kerschbaum
February 10th, 2020 at 2:32 pm

Devin - Great getting to see you this weekend! that's funny about the name tag, probably the best time for the that conversation though as the information was the most fresh in your head!

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pablo cervigni
February 10th, 2020 at 6:48 pm

Devin, you got front row sits the whole weekend!! It was awesome to work with you!! Thank you for the help during my workout on Saturday!!

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Sarah Mills
February 12th, 2020 at 2:50 am

DI’d you whip out your white board and dry erase markers at dinner? Hehe. Or just invite them to work out? :-). Such a pleasure to get to know you this weekend. Go do amazing coaching things!!

(edited)
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Michael Arko
February 10th, 2020 at 2:19 pm
Commented on: 200210

95lbs, 5:07

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Jim Rix
February 10th, 2020 at 2:10 pm
Commented on: 200210

3:09 with 80#


120717: 4:11 with 75#


57/5’8”/160

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Jim Rix
February 10th, 2020 at 2:11 pm

Started with 10 unbroken, then 5s thereafter. No bar drops.

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Claire Fiddian-Green
February 11th, 2020 at 12:05 am

Awesome!

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Josh Blake
February 10th, 2020 at 1:39 pm
Commented on: 200210

3:14 RX

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Randy Crooker
February 10th, 2020 at 1:29 pm
Commented on: 200210

Scaled 80lbs

3:45

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Rebecca Gussiaas
February 10th, 2020 at 12:40 pm
Commented on: 200210

I haven't snatched in almost a year and haven't worked out in like 4 months, other than yesterday's WOD. I wasn't sure what weight I should do. Score:

2:04 @55#.


Do you think I should have gone heavier? I just was not sure on this one. I don't think I've ever done Isabel. Usually when I do Grace, I do 85#. Does anyone have any recommendations on what I should have used for weight?

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Matthew Letarte
February 10th, 2020 at 6:10 pm

I think you made the right choice Rebecca, I would say if there is a shred of doubt about weight, scale down.

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Aya Hamano
February 10th, 2020 at 12:39 pm
Commented on: Course Photos | Feb. 3 – 9, 2020

Gem, Jeff, Kingson and Mike are amazing coaches! And translator, Kana and Paul, did their best for us. I got a lot of inspiration from the talented people. I pay my heartfelt respect and gratitude to them.

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Chin-Sheng Chou
February 11th, 2020 at 8:18 am

Thank you Aya! It’s awesome to meet you! Keep it up on your CrossFit Journey!

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Michael Schaal
February 11th, 2020 at 9:26 am

Thanks Aya for coming! It was great to have you at the seminar!

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Andy Heiser
February 10th, 2020 at 12:22 pm
Commented on: Course Photos | Feb. 3 – 9, 2020

That was a great experience. Huge thank you to Pablo, Sarah and Greg for their time and attention. Learned a lot and excited to share with friends, family and athletes all over. Thank you!

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Gregory Kerschbaum
February 10th, 2020 at 2:01 pm

Andy - Thats awesome, Im excited for your passion to share the message with friends and family. Let us know if you ever need anything or have questions!

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pablo cervigni
February 10th, 2020 at 6:46 pm

Thank you Andy! It was great to work with you over the weekend!!

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Sarah Mills
February 12th, 2020 at 2:48 am

Yeah Andy!! Awesome to meet you and to have you there this weekend.

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John Clarke
February 10th, 2020 at 11:37 am
Commented on: 200210

Subbed


Dumbbell Grace - 3:30 - 40lb dumbbells

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Pedro Maria Barrada Bustelo
February 10th, 2020 at 11:35 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Amazing CrossFit level 2 course last weekend in "zona 0 CrossFit ,el rosario ,Tenerife".

Coaches and translaters worked really well ,making the weekend helpfull for our future as CrossFit coaches.

Congratulations for all the CrossFit team and participants !!

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Sebastien Fitzpatrick
February 10th, 2020 at 11:25 am
Commented on: 200210

3:35 Rx (23sec PR)


All singles.

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Claire Fiddian-Green
February 11th, 2020 at 12:06 am

Congrats!

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Antoine Vial
February 10th, 2020 at 11:09 am
Commented on: 200210

6'26'' a 50kg

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Antonio Albano
February 10th, 2020 at 10:02 am
Commented on: 200210

Scaled 40kg

Time-5:35

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Dyon Torrell
February 10th, 2020 at 8:25 am
Commented on: 200210

2:15 Rx

Stupidly no warm up and first 12 unbroken. Know it can be sub two minutes now, which is great.

27 complete at 2 minutes mark.

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Tarryn Harty
February 10th, 2020 at 6:57 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Chad, Candice and Israr were so inspiring! So grateful to have them present out level 1 in Johannesburg, South Africa!

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Candice Theron
February 10th, 2020 at 11:40 am

Thank you Tarryn! It was awesome to meet you!

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Steven Thunander
February 10th, 2020 at 5:20 am
Commented on: 200210

Globo Scale- you have 3 options here. If with bumpers and bar do as Rxed. Scale weight as necessary. If with iron plates scale to something you can touch and go multiple reps, and consider low hang power snatches (from the shins) if you are working with smaller than standard plates. Finally, the dumbbell sub is 60 alternating dumbbell snatches 35/50lb.


Note- if you are proficient consider doing this one with squat snatches.

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May Benito
February 10th, 2020 at 5:03 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Weekend with Pablo, Greg and Sarah was so worth it! Very knowledgable and dynamic instructors. I give them all a 5 stars!!! Thank you so much!!

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Gregory Kerschbaum
February 10th, 2020 at 2:00 pm

May - Thank you so much for the kind words, you all made the weekend really enjoyable for all of us as well!!

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pablo cervigni
February 10th, 2020 at 6:45 pm

May, thank you for your words and comment!! It was a pleasure to meet you!!

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Sarah Mills
February 12th, 2020 at 2:47 am

May! 5 Stars back at you!!

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QiHui Xing
February 10th, 2020 at 3:05 am
Commented on: 200210
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Mark Johnson
February 10th, 2020 at 2:37 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Pablo, Sarah, and Greg are great coaches and teachers! Couldn't imagine having anyone better to teach a crossfit class, they have a way of bringing the information to people that makes it easy to retain! It was a great class in Indianapolis!

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Gregory Kerschbaum
February 10th, 2020 at 2:00 pm

Mark - I really enjoyed getting to work with you this weekend, and I hope you can use this weekend as a spark to continue your CrossFit journey and bring that to others!

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pablo cervigni
February 10th, 2020 at 6:44 pm

It was a pleasure to meet you Mark!! You did a great job my friend!!


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Sarah Mills
February 12th, 2020 at 2:47 am

Mark! Thanks for being there this weekend and your amazing beard ;-). Go crush the coaching!

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Caleb Conlin
February 10th, 2020 at 2:27 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Pablo, Sarah and Greg are amazing coaches! Loved my Naptown group

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Gregory Kerschbaum
February 10th, 2020 at 1:59 pm

Caleb - I loved all the great questions and just great attitude throughout the weekend!

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pablo cervigni
February 10th, 2020 at 6:43 pm

It was a great weekend Caleb!! Nice to meet you Sir!!

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Sarah Mills
February 12th, 2020 at 2:46 am

Caleb! So glad to have you at the seminar. Go get your blood oxygen levels up ;-). Thanks for participating so much and best of luck as you head into coaching and finish up your studies.

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Chris Sinagoga
February 10th, 2020 at 2:04 am
Commented on: 200210

Champions Club Scaling Notes


RANT

"So what do I do with the rest of the 55 minutes of the class?" So there are two options here, and you really need to read the group. The first is you nitpick on every possible thing about the snatch, mobilize one thing for your shoulders and one for your hips, do Isabel (or a modification - see below) and let everyone out 15 minutes early. If you don't today is right for that approach to your group, then find a way to turn it into a more traditional workout of sorts. See the New to CrossFit version.


PURPOSE

1) test and 2) give a nice hand gesture to the peeps who think high-rep Olympic lifts are dumb


NEW TO CROSSFIT SCALE

5 rounds for time of:

30 snatches (hang position, a weight that's light enough for close to 30 in a row)

Run/row 400 meters


TRAINING SCALE

As is.


PRACTICE SCALE

Randy instead of Isabel. More reps for more feedback on your movement.


GROUP SCALE

Gameday decision


INJURY SCALE

You have squatting, jumping, rigid midline, overhead, and single modality themes today. I'd say pick one movement you can do and do 3 sets of max reps at it.Rest as needed between.


WARMUP

Handstand

Squat

Box jump

Kb swing

Pull-up


GENERAL FEAR LEVEL: 7

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Greg Fairbanks
February 10th, 2020 at 5:28 pm

I always read Juan’s, Bryan’s, and Your posts before tackling a WOD. Great information and a truly expert resource!

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Andrea Martin-Montella
February 10th, 2020 at 1:37 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Loved our workshop at CrossFit Naptown in Indy. Great meeting everyone and receiving so much knowledge from Pablo, Greg, and Sarah. Aaaand I don’t know why I’m not looking at the camera in our pic!! 😂

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Gregory Kerschbaum
February 10th, 2020 at 1:57 pm

Lol - Andrea it was great meeting you this weekend also!

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pablo cervigni
February 10th, 2020 at 6:43 pm

Andrea, thank you for your participation at the course! It was awesome to meet you!!

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Sarah Mills
February 12th, 2020 at 2:44 am

Love that, Andrea - ha! Really great to meet you this weekend!!

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Donnie Morgan
February 10th, 2020 at 1:33 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Todd and Tefy were absolutely amazing this weekend at L2 in Tampa. I'm sore as hell, but every ache and pain is worth the knowledge, instruction, and practice they provided!

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Estefhania Cecilia Escudero
February 10th, 2020 at 1:14 pm

It was an absolute pleasure Donnie!!!. Keep up the good work 💪🏾.

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Bryan Rosen
February 10th, 2020 at 1:31 am
Commented on: 200210

GENERAL WARM-UP


2 rounds of:

45-seconds of double-unders

15 banded good mornings

10 lunge + PVC pass-through

30-seconds of a reverse grip bar hang

10 V-ups


SPECIFIC WARM-UP


Power snatch

Perform 2 rounds of 5 reps each. Use a PVC pipe in the first round, and use an empty barbell in the second:


Dip, drive, and shrug

Hang muscle snatch + overhead squat

High hang power snatch

Hang power snatch

Power snatch


Build-up + practice


Every 2 minutes for 5 sets, perform 3 touch and go power snatches. Build to a load slightly above intended workout weight.


Then,

Perform 2 sets of 3 touch and go reps at workout weight. Rest 1-2 minutes between sets.

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Greg Fairbanks
February 10th, 2020 at 5:27 pm

Love your posts- the warmups are especially appreciated and well thought out! You and Juan are indispensable gurus!!!

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Casey Coon
February 10th, 2020 at 1:29 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Joe D., Jessica P., and Brian C. were outstanding coaches demonstrating a vast amount of knowledge and expertise! The host site CrossFit KMC in Monticello IL was a great too. I took the course to learn more about myself and the CrossFit methodology. I recommend the course to anyone wanting to learn more about themselves and CF!

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Joe DeGain
February 11th, 2020 at 10:38 pm

Casey-

The pleasure was all ours... I'm glad you enjoyed it also!

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Juan Acevedo
February 10th, 2020 at 1:26 am
Commented on: 200210

INTENDED STIMULUS

.

HELL YEAH! ISABEL! Benchmark day! One of the most important contributions of CrossFit is that of giving an operational and elegant definition of fitness. Thanks to this we can measure it, and hence improve it. In the traditional implementation of our methodology, benchmark workouts are there to measure our fitness and give us meaningful data points of our progress. In this context, the intended stimulus is that of measuring. That does not mean that you necessarily have to do it RX or that you need to do the same scale you did in a previous attempt. It also does not mean that if you don't improve today from earlier efforts, your fitness is stalling or regressing. It just means that your mindset should be that of observing where you are and how you can improve.

With that in mind, let's analyze this lovely little piece. Isabel was first posted on 041111. The purpose of this workout always has been to be a sprint (less than 5 minutes). We are looking for a weight that it is heavier than what you'd typically do on an average metcon. A weight you could cycle for 7+ reps if you were going to go for it when fresh. For this workout, erring on the side of lighter will be the better option. Completing this at 95-lbs under 2 minutes yields more average power output that doing it at 115-lbs over 3 minutes. And if you can finish it at 115-lbs under 3 minutes, you will be working at a higher intensity that if you do it at 135-lbs over 4 minutes. Don't get too hung up on the details. These numbers are just there to give you an idea that lighter in this context might create more intensity than heavier. Athletes learning how to snatch should ditch the timer and focus on form. Perform drills to master this movement.

Now, even though this is a benchmark going in with the pressure of having to PR is super counterproductive. Chill. You are fitter than before, have fun, and see what happens.


▶ OPTION 1

30 snatches for time


♀ 75 lb.♂ 115 lb.


▶ OPTION 2

30 snatches for time


♀ 65 lb.♂ 95 lb.


▶ OPTION 3

30 snatches for time


♀ 45 lb.♂ 65 lb.


▶ OPTION FOR BEGINNERS

5 Sets 

5-7 Dip Power Snatches

Focus on holding the receiving position for 2 seconds, make sure shoulders are in the right place and everything is tight. 


5 sets

5-7 Midthigh Power Snatches

Focus is on finding the dip position from above as you come up, without changing the weight distribution on the feet. 


5 sets

3 Power Snatch Complex

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Matthew Letarte
February 10th, 2020 at 1:46 am

Juan,


Thanks for posting such detailed breakdowns - I appreciate it. I also appreciate all the effort you put into your videos, it is very helpful and you have a lot of content on your channel.


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Justin Barrow
February 10th, 2020 at 4:48 pm

4:10 scaled to 95 lbs, first time

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Greg Fairbanks
February 10th, 2020 at 5:26 pm

Agreed! Juan and Bryan’s posts (his is down one or two and has detailed warmups) are both indispensable!

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David Swicegood
March 12th, 2020 at 8:48 pm

Really good set. Stayed light at 65 lbs. right choice. Honestly, first time I ever felt I had mechanics down for a good squat snatch. Keep plugging away at it and don’t be afraid!!

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Kristi Adams
February 10th, 2020 at 1:10 am
Commented on: Course Photos | Feb. 3 – 9, 2020

Pablo, Sarah, and Greg were amazing!! Thank you guys for making this weekend fun and educational! Thank you guys for enhancing my love for Crossfit and it’s community! Also, a huge thank you to Naptown Fitness for hosting us this weekend!

(edited)
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Jeremy Johnson
February 10th, 2020 at 2:13 am

Ditto what Kristi said! The instruction given by Pablo, Sarah, and Greg was outstanding! This was a very well organized evolution, and I had a ton of fun learning new things!

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Gregory Kerschbaum
February 10th, 2020 at 1:30 pm

Kristi and Jeremy - We had a blast getting to meet you both and enjoyed getting to share the weekend talking about CrossFit!

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pablo cervigni
February 10th, 2020 at 6:42 pm

Kristi and Jeremy, it wa great to spend last two days talking and sharing CrossFit stories!! Nice to meet you!!

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Sarah Mills
February 12th, 2020 at 2:43 am

Terrific to have both of you there Kristi and Jeremy!! Congrats and good luck in the coaching ahead!!!

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