CrossFit workouts are by definition “constantly varied, functional movements, performed at relatively hard intensity”. This is the magic sauce that has allowed so many of our athletes to find success in all their fitness pursuits.
The “constantly varied” piece of the puzzle is a huge part of our programming. We love the ever-changing range of challenges, movements and time domains that make our workouts so spicy. However, there are times when taking some time to focus on ONE aspect of fitness can have tremendous benefit on ALL aspects of fitness. Just a few months ago we did a Back Squat cycle and we saw tremendous gains in so many athletes’ raw strength that transcended just the squat.
To start the year, we are going to focus on another movement to help take our fitness to even new levels. Over the coming weeks, we will be working on perfecting our Snatch.
There are ten domains of fitness that we look to attack in our programming and are also core to CrossFit’s style of training (cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility and balance) and nothing hits more of them than the Snatch. It is arguably the most complicated barbell movement we do in the gym but is very much a staple of our program because of its powerful benefits. We expect our athletes to see tremendous gainss in not only their strength and power but also the mobility, core strength, coordination, balance, agility and body awareness with this training cycle.
We were blown away with the improvements we saw in our most recent cycle and are excited to see what you have in store for us with the upcoming snatch program.
NOTE: For those athletes that are dealing with injuries, mobility or struggle with the Snatch in general, we will be offering you alternatives for you in class. At times we will focus on another movement (power cleans for example), accessory movements to allow you to build capacity to snatch or even focus on Power vs. Squat snatches. Long story short, no matter where you are with your mobility or strength, we will find what’s best for you!
12 Power Snatch
8 Bar Facing Burpees
Time Cap: 15 min