Monday, March 09, 2026

CrossFit

Original WOD [ click to expand ]

Every minute on the minute for 20 minutes, complete: Minutes 0-5 - 1 snatch high pull Minutes 6-10 - 1 hang squat snatch Minutes 11-20 - 1 squat snatch Post loads to comments. Stimulus and Strategy: Today, you'll take on heavy snatch variations, building in load. Remember, heavy is relative to each person, so challenge yourself with heavier loads, while ensuring you can maintain sound mechanics throughout. Focus on the first and second pulls during the first lift. Focus on the second and third pulls in the second lift. Then, use the third lift to pull it all together. Intermediate option: Same as Rx'd. Beginner option: Every minute on the minute for 20 minutes, complete: Minutes 0-5 - 1 snatch high pull Minutes 6-10 - 1 hang power snatch Minutes 11-20 - 1 power snatch + overhead squat Resources: The Hang Squat Snatch The Squat Snatch The Power Snatch The Hang Power Snatch The Overhead Squat What Is a Snatch?

TBI-Adapted [ toggle ]

Warmup (8 min)

2 min easy bike or row
10 arm circles forward/backward each direction
10 shoulder shrugs
10 hip circles each direction
5 empty barbell deadlifts
5 empty barbell hang high pulls
5 empty barbell front squats
3 sets: 3 reps building load to working weight

Workout — Modified Heavy Snatch EMOM

Type: EMOM Time Cap: 20 min

Original	Modified	Why
1 snatch high pull (minutes 0-5)	1 snatch high pull (same movement)	Safe movement - no modification needed
1 hang squat snatch (minutes 6-10)	1 hang power snatch (minutes 6-10)	Reduces intracranial pressure from overhead squat position
1 squat snatch (minutes 11-20)	1 power snatch + 1 overhead squat (minutes 11-20)	Separates catch from squat to reduce complexity and ICP stress

Rx Notes: Cap loads at 75% of 1RM snatch. Focus on speed under bar rather than maximal loading. Rest 30-45 seconds between movements if needed.

Coaching Notes: Single barbell, single load progression preserved. Build weight conservatively - technique over load. If you feel any head pressure or dizziness, reduce load immediately.

Cooldown (5 min)

1 min deep breathing (4 sec in, 6 sec out)
1 min shoulder cross-body stretches
1 min overhead reach and side bends
1 min hip flexor stretches
1 min gentle spinal twists seated

Intensity Notes: Key modifications: Power catches instead of squat catches to reduce time in overhead squat position and intracranial pressure. Load capped at 75% 1RM to avoid Valsalva strain. Single barbell progression maintained per original programming intent. Stop immediately if experiencing any head pressure, dizziness, or unusual fatigue.

Shoulder-Safe [ toggle ]

Warmup (8 min)

Light cardio - 2 min easy bike or row
Band pull-aparts x 15 (horizontal)
Band external rotations x 10 each arm
Scapular wall slides x 12
Cat-cow stretches x 10
Kettlebell deadlifts x 8 (light weight)
Kettlebell swings x 8 (building intensity)
Single-arm KB high pulls x 5 each arm (light)

Workout — Modified Snatch EMOM (Shoulder-Safe)

Type: EMOM Time Cap: 20 min

Original	Modified	Why
1 snatch high pull (Minutes 0-5)	1 kettlebell high pull	Preserves the explosive hip extension pattern without overhead position
1 hang squat snatch (Minutes 6-10)	1 hang kettlebell clean + front squat	Maintains hang position and squat component while avoiding overhead catch
1 squat snatch (Minutes 11-20)	1 kettlebell clean + front squat	Preserves full triple extension and squat pattern without shoulder-compromising overhead position

Rx Notes: Use one kettlebell throughout (same implement, same load). Start at 60-70% of your KB clean max and build load each round as technique allows. Focus on explosive hip extension in all movements.

Coaching Notes: This preserves the single-implement progression and explosive power development of the original. The KB high pull teaches the first pull, hang clean+squat teaches timing under load, and full clean+squat integrates everything.

Cooldown (5 min)

Shoulder circles x 10 forward, 10 backward
Cross-body shoulder stretch x 30 sec each arm
Doorway chest stretch x 45 sec
Thoracic spine rotation x 8 each direction
Hip flexor stretch x 30 sec each leg

Intensity Notes: Eliminated all barbell snatching due to overhead catch position with bilateral rotator cuff tears. Replaced with kettlebell complex that preserves explosive hip extension, timing under load, and strength development while keeping shoulders in safe positions. Single implement maintained throughout.

MEDICAL DISCLAIMER: These modifications are not medical advice. The TBI version is designed for athletes 1+ years post-concussion who have been cleared for exercise. The shoulder-safe version is designed around bilateral rotator cuff tears. Stop immediately if you experience sharp headache, nausea, disorientation, or worsening symptoms. Consult your healthcare provider before beginning any new exercise program.