Week 4 Day 1

CrossFit 1401 – 1401 Barbell

Warm-up

These are technique primers meant to prepare you for the lift of the day, they’re meant to be done after a general warm up (foam roll, pre-training mobility, etc.) . They are NOT meant to be heavy, in most cases 10lb bumpers will be enough. The intensity for these is very low so rest doesn’t need to be longer than a minute if you have the right load on the bar.

snatch lift off (3×2)

https://youtu.be/uV4YvSt8IYo (snatch lift off)

Get into a snatch starting position and push into the floor with your legs creating tension and taking slack off of the bar, hold this position for 3-5 seconds then perform a snatch deadlift up to the knees then immediately return to the floor
Keep the weight light, no more than 40% of your best snatch.

segment snatch pull (3×2)

https://youtu.be/Vc_CWKFc0ug (segment snatch pull)

Perform a snatch deadlift up to 1-2 inches off the floor and hold for 2-3 seconds, then move to right below the knee and hold. Following the final pause position at the mid thigh, complete a snatch pull directly from that pause position.
keep the the weights light, no more than 40% of your best snatch. the priority here is not speed its proper positioning.

snatch pull + snatch (3×1+1)

https://youtu.be/ozFjbwIOjU4 (snatch pull)

https://youtu.be/BqWYvGDIRwE (snatch)

Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. This is the same movement as the segment snatch pull but without the pauses. Once the pull is complete lower the bar to the ground, readjust your feet if necessary (it’s not a touch and go), and perform a snatch.
keep the weight light, no more than 40% of your best snatch. 1+1 means that the set will be completed once you’ve done 1 snatch pull + 1 full snatch.

Weightlifting

Snatch (5×3)

advanced.

If you have established maxes then you will be working off of 75% of your best snatch

Intermediate/beginner

Think back to the first week and the weight that you chose. You’re going to work at 5-10% heavier than that weight. If you don’t remember that’s alright take it by feel.

snatch deadlift (5×3)

Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor.
advanced.

For those with established Rep maxes in the snatch, you will be doing these based off of 100% of your best snatch.

Intermediate/Beginner.

For those with no established maxes, the load for these should be 5-10% heavier than last week.

Front Squat (5×1)

Attempt to do all your front squats with the same grip you receive the bar in the Clean. Don’t drop and rebound hard out of the bottom, control the decent and hold for 1 second before rising.
Advanced.

Those who have established front squat maxes will be working off of 80% of of your best front squat.

Intermediate/beginner.

choose a weight that lets you complete the required reps and still have 3-4 reps in the tank. RIR 3-4