Friday, March 20, 2026
CrossFit
Original WOD
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Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps
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Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Hang Power Snatch
TBI-Adapted
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Warmup (8 min)
- 5 min easy row or bike (gradually building intensity)
- 10 arm circles forward/backward
- 10 leg swings (front to back, side to side each leg)
- 10 air squats
- 10 PVC or empty barbell overhead squats
- 5 PVC or empty barbell hang high pulls
- 5 PVC or empty barbell hang power snatches (practice movement pattern)
Workout — Modified Hang Power Snatch Heavy
Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps
Start at 50-60% of 1RM
Build across sets if technique stays solid
Rest 2-3 minutes between sets
Cap at 75% of 1RM maximum
Start at 50-60% of 1RM
Build across sets if technique stays solid
Rest 2-3 minutes between sets
Cap at 75% of 1RM maximum
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| Hang power snatch (presumably building to max effort) | Hang power snatch (capped at 75% 1RM, focus on technique) | Load limitation prevents excessive Valsalva and reduces neurological stress |
Rx Notes: Start conservative at 50-60% 1RM. Build only if movement quality remains excellent. Hard cap at 75% 1RM regardless of how good you feel.
Coaching Notes: This is technique and moderate strength work, not true maximal loading. Focus on bar path, timing, and receiving position. If you feel any head pressure or dizziness, reduce load immediately.
Cooldown (5 min)
- 2 min easy walk or stationary movement
- 30 sec shoulder rolls
- 1 min overhead stretch (hands on wall, lean forward)
- 1 min hip flexor stretch (each side)
- 30 sec deep breathing (4 count in, 6 count out)
Intensity Notes: Load capped at 75% 1RM to prevent excessive intracranial pressure from heavy Valsalva. Extended rest periods allow full neurological recovery between sets. Focus shifts from maximal loading to technical proficiency under moderate load. Stop immediately if any head pressure, dizziness, or coordination issues arise.
Shoulder-Safe
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Warmup (8 min)
- 5 min easy rowing or bike
- 10 arm circles forward and backward (small to large)
- 10 band pull-aparts (light tension)
- 10 band external rotations each arm
- 10 KB deadlifts (light weight)
- 5 KB swings (moderate weight)
- 5 KB high pulls (same weight)
- 3 KB hang cleans (same weight)
Workout — Modified Heavy Day (Shoulder-Safe)
KB Hang Clean 2-2-2-2-2-2-2-2-2-2 reps
Start at 60-70% of your heaviest KB hang clean
Rest 2 minutes between sets
Increase weight each set if possible
If you miss a lift, reduce weight and rebuild
Start at 60-70% of your heaviest KB hang clean
Rest 2 minutes between sets
Increase weight each set if possible
If you miss a lift, reduce weight and rebuild
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| Hang power snatch | KB hang clean | Snatch variations violate rotator cuff constraints - overhead catching position too risky |
Rx Notes: Use single kettlebell, same weight progression strategy as original. Start conservative and build. Focus on explosive hip extension and clean catch position.
Coaching Notes: Maintain the power development focus with explosive hip drive. The hang clean preserves the hang position and explosive triple extension without the overhead catch that compromises the shoulders.
Cooldown (5 min)
- 30 sec band pull-aparts (light tension)
- 30 sec band external rotations each arm
- 60 sec couch stretch each leg
- 60 sec pigeon pose each side
- 60 sec child's pose with side reach
Intensity Notes: Replaced hang power snatch with KB hang clean to eliminate overhead catching position while preserving the explosive power development and hang position mechanics. Single implement maintains workout structure and allows for progressive loading.
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.