Saturday, December 30, 2023

RANDY

Download the full programming PDF below

TEXT ONLY PROGRAMMING

WORKOUT

Power Snatch

On the 3:00 x 3 Sets:

5 Power Snatches

Start First Working Set at 78% & Build To Heavy  

Randy [HERO]

For Time: 75 Power Snatches (75/55)

Time Cap: 8 Minutes

KG | (34/25)

FOR THE COACH

Stimulus
  • Workout brief: https://youtu.be/IqupicwQ5WY
  • We’re starting our first week of the new snatch strength cycle today. These snatches can be power or squat. The sets throughout the cycle are intended to be completed as quick singles, not touch and go reps. These singles should be completed with no more than 3 breaths between reps. In part two we have a classic CrossFit hero workout with “Randy.”  Very light barbell that you can complete for at least 30+ reps unbroken when fresh. To complete under time cap, you need to average 9 reps per minute.
  • Snatch | a load you can complete an average of 9 reps per minute

The One | Teaching Focus
  • Jump
  • A simple, actionable cue  for athletes today is to “jump” when performing a snatch. As coaches we know that what we want is for the athlete to complete full extension (triple extension) before recruiting the arms to pull the barbell overhead. Avoid technical jargon and tell athletes they just need to focus on finishing their jump before they pull with their arms.

Modifications

Snatch

  • Reduce load
  • Reduce volume
  • Hang variation
  • Alternating DB snatch
Logistics
  • In part 1 athletes can share bars and adjust loads as needed between partners. It’s important to make sure the floor around the athlete is clear of any plates or gear so that they can safely complete their reps. For athletes using lighter weights (10s/15s) encourage them to set their bars down, not to drop them.
  • In part 2, all athletes should have their own barbell and plenty of room to safely complete their reps. No athletes should be dropping the bar from overhead.

LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)

Refer to coaches stimulus notes

General Warm Up (6 Minutes) (3-9)

General flow

  • Get out PVC
  • 2 Rounds
  • :20 PVC pass throughEstablish snatch grip here
  • :20 alternating spidermans
  • :20 air squat
  • :20 PVC around the world
  • :20 Bootstraps with reach
  • :20 Down dog - actively driving head through
  • :20 PVC behind the neck snatch grip press
  • :20 Scorpions
  • :20 Push up to down dog
Specific Warm Up (15 Minutes) (9-24)
  • PVC away, get out barbells
  • Establish stance and grip
  • :20 Snatch deadlift
  • :20 Snatch deadlift + shrug
  • :20 Snatch high pull
  • :20  Behind the neck snatch grip  push press with reach
  • :20  Behind the neck snatch grip push jerk
  • 5 max height vertical jumps
  1. Tell athletes this is the kind of jump we want out of the snatch today
  • 6 Cued Power Snatch | tell, show, do, check
  1. “Jump” - Full extension of hips and knees before pulling
  • 2x5 Cued Power Snatch building sets | tell, show, do, check
  1. Set 1 | Timing of jump then pull
  2. Set 2 |  Keeping the bar close

Strength (15 Minutes) (24-39)
  • 6:00 to build to workout weight
  • Every 3:00 x 3 sets
  • Transition to part 2

Primer (39-45)
  • Practice Round
  1. At workout weight
  2. 6 Snatches
  3. Rest :15
  4. 6 Snatches
  5. Should be unbroken and completed in under :90
  • Break
  • Workout adjustments if needed

Workout (45-53)

Look For

  • Snatch: Pulling early - Continue to reiterate the need to finish their “jump” before pulling with the arms. Bar path - encourage athletes to keep the bar close throughout their pull.

Post Workout Clean Up & Chat (53-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

For Time

80 Alternating DB snatch

Mindset

“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are.The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

After Party

1 Round

12 Wall Walks

36 DB Box Step Overs

Partition however