CrossFit

Phase III marks the return of our Snatch phase where twice per week athletes will get barbells overhead in the snatch grip with a combination of squat snatches, power snatches, pulls and deadlifts. Back squats once per week as the skill lift this phase means a heavy squat phase is on the horizon, so focus athletes on flawless movement and range of motion so they can see big PRs come Phase IV.

HIGH CNS LIFT: SQUAT SNATCH
Athletes take the skill work from Phase II and add a little bit of loading with percentage based snatch waves. Athletes only test their 1RM once – at the end of the phase to allow a full 6 weeks of lifting.

SKILL LIFT: BACK SQUAT
Emphasizing a combination of positioning, midline integrity, and depth should be coach’s priorities this phase. Get athletes in good positions with full range of motion now and see them get really strong next phase.

GYMNASTICS/SKILL FOCUS: TOES TO BAR
Toes to bar will be mixed into class every week, alternating between volume accumulation outside of a metcon, and in-metcon toes to bar work.

GPP/AUXILIARY: SNATCH ACCESSORY
We don’t usually perform the same lift multiple times in a week, but with the snatch being as complex as it is, once per year we find it useful to have a second day of snatch-based auxiliary lifting Iike overhead squats or pulls.

IN-WOD LIFT FOCUS: FRONT SQUATS AND CARDIO DAYS
The progression from Skill based front squatting to heavy squat cleaning ends with maybe the most functional progression, which is front squatting in a workout with a high heart rate.

WOD

Squat Snatch
Warm Up
1×3 from Power Position
1×3 from Hang, at knee, w/ tempo pull
1×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%

Rest 2-4 minutes between sets, drop and reset.

Stimulus: Heavy
Rest: 2-4 Minutes