Monday, March 09, 2026
CrossFit
Original WOD
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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
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Warmup (8 min)
- 2 min easy row or bike
- 10 arm circles forward/backward
- 10 leg swings front-to-back each leg
- 10 leg swings side-to-side each leg
- 5 inchworms with push-up
- 10 air squats
- 5 overhead squats with PVC pipe
- 5 snatch-grip deadlifts with empty barbell
- 3 muscle snatches with empty barbell
Workout — Modified Heavy Snatch EMOM
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
Load progression: Start at 60% of your pre-injury 1RM snatch (or a comfortable moderate load) and build by small increments. Cap final load at 75% of pre-injury 1RM.
Minutes 0-5: 1 snatch high pull
Minutes 6-10: 1 hang power snatch
Minutes 11-20: 1 power snatch + overhead squat
Load progression: Start at 60% of your pre-injury 1RM snatch (or a comfortable moderate load) and build by small increments. Cap final load at 75% of pre-injury 1RM.
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| 1 hang squat snatch | 1 hang power snatch | Eliminates overhead squat position to reduce intracranial pressure risk |
| 1 squat snatch | 1 power snatch + overhead squat | Separates the catch from the squat to allow better control and reduce complexity |
Rx Notes: Load capped at 75% of pre-injury 1RM snatch. Start conservative and build in small increments (5-10 lbs). Focus on speed under the bar rather than maximal load.
Coaching Notes: Rest 10-15 seconds between the power snatch and overhead squat in the final segment. If you feel any symptoms, reduce load immediately or switch to muscle snatches.
Cooldown (5 min)
- 1 min diaphragmatic breathing (4 sec in, 6 sec out)
- 1 min shoulder rolls and neck stretches
- 1 min overhead reach and lat stretch each arm
- 1 min deep squat hold with gentle rocks
- 1 min walking to normalize
Intensity Notes: Key modifications: Load capped at 75% pre-injury max to prevent excessive Valsalva response. Power variations eliminate overhead squat catch position that could spike intracranial pressure. Separated complex movement in final segment allows better control. Stop immediately if any concussion symptoms return - headache, dizziness, nausea, or vision changes.
Shoulder-Safe
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Warmup (8 min)
- 2 min light row or bike
- 10 arm circles forward/backward each direction
- 10 band pull-aparts
- 10 band external rotations each arm
- 10 air squats
- 10 Russian kettlebell swings (light)
- 5 kettlebell deadlifts (build to working weight)
- 3 kettlebell swings at working weight
Workout — Modified Snatch Complex (Shoulder-Safe)
Every minute on the minute for 20 minutes, complete:
Minutes 0-5: 1 kettlebell deadlift
Minutes 6-10: 1 kettlebell swing
Minutes 11-20: 1 kettlebell clean + front squat
Use the same kettlebell weight throughout. Build load across the 20 minutes.
Minutes 0-5: 1 kettlebell deadlift
Minutes 6-10: 1 kettlebell swing
Minutes 11-20: 1 kettlebell clean + front squat
Use the same kettlebell weight throughout. Build load across the 20 minutes.
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| 1 snatch high pull | 1 kettlebell deadlift | Eliminates overhead position while maintaining hip hinge power development |
| 1 hang squat snatch | 1 kettlebell swing | Preserves explosive hip extension without overhead catch |
| 1 squat snatch | 1 kettlebell clean + front squat | Maintains power generation and squat pattern without overhead receiving position |
Rx Notes: Use one kettlebell throughout (53/35 lb suggested starting weight). Progress load every 2-3 rounds as technique allows. Focus on explosive hip extension in all movements.
Coaching Notes: This maintains the single-implement, progressive complexity structure of the original. Each movement builds on the previous: deadlift teaches the pull, swing adds explosive hip extension, clean+squat combines power and strength patterns. Keep rest minimal between movements to match original intensity.
Cooldown (5 min)
- 1 min band shoulder dislocations (light tension)
- 1 min doorway chest stretch each arm
- 1 min hip flexor stretch each leg
- 1 min seated spinal twist each direction
Intensity Notes: Replaced all snatch variations with kettlebell complex using same implement throughout. Preserved the progressive movement complexity (pull → explosive extension → power+squat) while eliminating all overhead positions. Maintained heavy loading stimulus and EMOM structure.
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.