OtherWeightliftingBenchmark
CrossFit Games 21.12
Weightlifting
Solo
Workout Details
Other
For Load:
1Snatch
Rep Max
Original WOD
For Load: 1 Rep Max Snatch
Coaching Tips
Strategy
- 1Approach the lift with a focused mindset; visualize your technique before attempting your max.
- 2Perform a thorough warm-up including lighter snatches to prepare your body and refine your technique.
- 3Take time to breathe and reset before each lift; avoid rushing between attempts for a clearer focus.
- 4Video yourself to analyze form and adjustments during your attempts if training with a partner is not possible.
- 5Consider a conservative initial weight to ensure good technique and avoid injury on max attempts.
Safety Considerations
Technical Focus
Ensure proper hip hinge and extension to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min(Row at a comfortable pace to increase heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on loosening the hips.)
- 10 Shoulder Dislocates - 1 min(Use a band or PVC pipe for shoulder mobility.)
- 10 Ankle Mobility Drill - 1 min(Get your ankle joints functional for squatting.)
Activation Sets:
2 rounds- 5 Power Snatch (Light Weight) - 1 min(Use a light weight to activate the snatch pattern.)
- 5 Overhead Squat (Light Weight) - 1 min(Focus on maintaining stability and depth.)
Scaling Options
Intermediate
Reduce weight to ~20% lighter than best max.
- 1
snatch
Focus on clean technique before increasing weight.
Weight: 145/95 lbs (66/43 kg)
Scaled
Reduce weight to ~40% lighter than best max.
- 1
snatch
Use a power snatch with a lighter bar for technique practice.
Weight: 95/65 lbs (43/30 kg)