The Snatch

If you end up hitting the workout today then the video below has some good information.

Most people tend to struggle with the hang positions. What we need to understand is that the “hang” is just positional work. So for olympic lifters who that is their sport, they would do hang work if they struggled with the movement. Whether they needed to work on the position above the knee, or the pull or what have you.

So when we tend to do the hang or anything that isn’t from the ground, we tend to get mixed up and make it look totally different than it looks when we pull from the ground. Remember we want the movement to look the same regardless of where you pull from.

I’ve seen a lot of people have the problems stated in this video so it’s some good learning if you watch it, it’s worth it!

FRIDAY 7.19.19

Hang snatch ladder
20 reps @ 75/55
18 reps @ 95/65
16 reps @ 115/75
14 reps @ 135/95
AMRAP @ 155/105

For time:
200m Farmer Carry 70/53
200m Front Rack Carry 53/35

Coaches Choice

Strict HSPU

Today we get to play with some strict handstand pushups in the workout. Today tell yourself it’s okay if you don’t get a million rounds. At times we need to work on some of out weaknesses. As you could tell form this year’s open is that strict handstand pushups might become more in the regimen for workouts.

So we need to be practicing these bad boys. Skill work is great, but we always need to play around with them while we’re tired. So today try to find a hard option, if it slows you down, great! We need to work on these and they should become hard, that’s the whole point!

THURSDAY 7.18.19

9 Strict Handstand Pushups
15 T2b
21 Box Jump Over 24/20

50-75 GHD situp
2:00 Weighted Plank


If you couldn’t guess by now, sleep is very important. Probably the most important thing we have in our lives, might be more important than even eating or drinking water??

Who knows if that statement is totally true, but sleep is up there. And shockingly, most people don’t seem to care about sleep that much. If they are in a rush, what do they do? Cut back on sleep, stay up later, wake up earlier, etc. But how bad is that really for you?

I’ve heard people say that sleep is so important that it’s better to sleep in than get training if you’re low on sleep. Might seem counter-productive but that’s how important sleep is!

The guy in the podcast knows some stuff about sleep, I suggest to take a listen. Don’t let it scare you too much, but it should be eye opening on how important it really is and how much we take it for granted!


Back squat

“SF Crippler”
For time:
30 Back Squats 225/155
1000m Row
*10 Min Cap
*If unsure of weight do 65-75% of 2 rep


Chris Hinshaw: The Running Man

Even though today’s workout isn’t all about running, there is still some good information in here on how to improve running. If you struggle with running, or if you could improve on your running (pretty much everyone) then take the time to ready the write up.

Intermittent Fasting


This seems to be a hot topic as of late. Nutrition always is where most people obsess over when they start to not see the results they would like. If they don’t overthink it nutrition can actually be quite simple.

Many people have started to experiment or research about Intermittent fasting. And since it’s Monday and most people want to “start their week off right”, we’ll post about some nutrition!


We also get to enjoy a retest today! Enjoy and lets see some PR’s!

MONDAY 7.15.19

“Dirty 30”
For time:
30 Box Jumps 24/20
30 C2b
30 Kettlebell Swing 53/35
30 Front squats 115/80
30 T2b
30 Push Press 115/80
30 Deadlifts 115/80
30 Wallballs 20/14
30 Burpees
30 Double Unders
*28 Min Cap
**6/6/18 Retest

Overhead Squat


If you immediately ready “overhead squat” and though “that movement is so damn stupid” you are not alone!

Lot’s of people out there seem to hate the overhead squat and I get it. Most of those people probably struggle with the movement from a mobility standpoint. They just cannot seem to get the bar where it needs to go.

The stiffness can ruin your whole day when it comes to that lift, but you are not alone, and you don’t have to be stuck there forever.

The video below has some tips on ways to improve your mobility. Now keep in mind that yes, he is a games athlete so he has all the time in the world to train. That might be true, but that shouldn’t shy you away from what he has to say.

Also if you listen, the best piece of advice he has is pretty simple. Spend 2 minutes in the bottom of the OHS every single day. That’s it, focus on position, start with a PVC pipe and build from there to a barbell. It’s that simple.

Now I can already promise that most people who see that will think that it is “too simple” and won’t do it. Not everything in this world has to be complex, in fact the things that are most simple often get the best results. The key take away is that he spend TIME in those positions. It wasn’t a “do it once a week or once a month” type thing. It was EVERYDAY. Consistency is key here. If you want to make improvements, you have to be patient, but you also have to be consistent. Try some of these out (preferable for like more than a month, not just once or twice) and see if they help you out!

FRIDAY 7.12.19

Overhead Squat
Find a 3 rep max in 15 minutes

For time:
15 Overhead Squat, 50 Double Unders
12 Overhead Squat, 40 Double Unders
9 Overhead Squat, 30 Double Unders
6 Overhead Squat, 20 Double Unders
3 Overhead Squat, 10 Double Unders
*13 Min Cap 135/95
RX+ 155/105

Coaches Choice



Great day for a lovely retest. Been a little less than a year since we hit this last. Hoping to see quite a few PR’s today!

This one gets nasty in a hurry, be smart about your approach. Nothing wrong with doing singles out of the gate. I know it seems like you have to hurry up since you’ll have that 1 minute break after 15 reps, but you don’t need to rush. Just think if you get to the 4th weight, you’ve already done 45 clean and jerk. If you try to do that too fast, you will blow up and struggle.

For most people the problem here is not the cleans since we do them quite a bit, the problem tends to be the jerk. For most people, they can split jerk more than they can push jerk. That doesn’t mean you can’t push jerk, but if you have weakness or some mobility problems then split jerk is the way to go, even if the weight is light. If it’s light that is a perfect time to perfect your movement, because it’s gonna get heavy and you’re gonna be tired so you need to rely on good movement patterns from the start!

The video below should help you with the split jerk and refresh you a little bit on what we want to see. Keep in the mind the whole point of the split jerk is to DROP underneath the barbell, not just press the barbell in a split position, that defeats the purpose of the jerk, so drill the movement early on to get it when it’s heavy!

THURSDAY 7.11.19

15 Clean and Jerk 135/95 — 115/75
Rest 1:00
15 Clean and Jerk 155/105 — 135/95
Rest 1:00
15 Clean and Jerk 185/125 — 155/105
Rest 1:00
15 Clean and Jerk 225/155 — 175/115
Rest 1:00
15 Clean and Jerk 245/165 — 195/125
Rest 1:00
15 Clean and Jerk 265/175 — 215/135
*9/5/18 retest

Podcast Wednesday


I figured since we are doing some lunges today that why not show a podcast that has to do with your butt? Seems only fitting right.

Before we get into the podcast, today is all about hot nasty speed. Go as hard as you can on the rower and burpees so you get more time on the lunges. The goal is to get some high reps on those lunges, so don’t be afraid to get after it, you won’t be able to do the lunges unbroken for very long so you’ll want some time here to get some reps! Enjoy!


Gymnastic strength
3-5 sets:
10 Alternating Pistol
10-15 Hollow Rock
3 Weighted Pullups (AHAP)

30/21 Calorie Row
20 Burpee Over Bar
Max Front Rack Lunge Step 95/65
*Lunges are in place, forward step. Score is total lunges


The workout today is basically the hero workout “JT” except you get some running in between each round. I personally think even though this takes longer than the normal JT, it’s actually quite a bit easier. The run allows for the arms to get sort of a “break” so you can get a little bit of bigger sets.

With that being said I would still suggest breaking up this bad boy even more than you think. If you are thinking of doing the 21’s in sets of 7 for the HSPU, do even less. Think 2-3 more set then you originally planned. May seem a bit weird, but breaking this up early will actually help you in the long run.

If worst comes to worst, you can always just go unbroken on the set of 9’s if you feel you broke it up too much. But that is always a better outcome then doing singles on your 9’s because you went too hot out of the gate. Should be a fun one, enjoy!

TUESDAY 7.9.19

For time:
400m Run
21 Handstand Pushup
21 Ring Dip
21 Pushup
400m Run
15 Handstand Pushup
15 Ring Dip
15 Pushup
400m Run
9 Handstand Pushup
9 Ring Dip
9 Pushup
400m Run
*25 Min Cap

Monday Motivation

Some people need a little extra push on Monday’s to get things started. Others do just fine and don’t need much motivation. Either way this video is a great one to listen to and start your morning off on the right foot.

It’s kind of like watching a CrossFit Games documentary, or even when regionals use to be on. It is a little something that makes you want to get to work. Especially after the holiday weekend i’m sure people got a little crazy.

So time to jump back on the wagon, watch the video, get a little motivation and start Monday off with a bang!

MONDAY 7.8.19


For max reps:
2:00 Strict Pullups
2:00 Box Jump 30/24
2:00 Kettlebell Swing 70/53
2:00 Strict Pullups
2:00 Box Jump 30/24
2:00 KB SDHP 70/53
*Score is total reps
RX+ is rope climbs in place of strict pullups