Day 1

CrossFit 1401 – 1401 Barbell

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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 + snatch segment pull+ muscle snatch (3×1+1+1)

This is a complex that involved a snatch lift off+ snatch segment pull+ muscle snatch from the floor. Keep the weight light, no more than 40% of your best snatch.

Weightlifting

Snatch (5×3)

These are all Full/Squat/Not power snatches.

Intermediate/beginner

choose a weight that allows you to complete the reps with pristine form.

snatch deadlift (5×3)

Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor.
Your setup should look exactly like your snatch setup,its not a traditional deadlift with a snatch grip.

Intermediate/Beginner.

For those with no established maxes, the load for these should be 5-10% heavier than your snatch working weight.

Front Squat (5×3)

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 60% 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