Thursday 1/11/18

Thursday 1/11/18

Direct from Mario…

So I’ve been hearing some grumblings about the programming cycle which means I should explain the rationale behind it in more detail.

As I said last week, this is an Olympic Snatch focused cycle. It is four weeks in length. That means for another two and a half weeks we will be drilling the Snatch and other exercises which support Snatch technique development. Levels 2 and higher will train with the bar, because they have met the prerequisites for barbell lifting as set out in the MVMNT Level system. Levels 0 and 1 will practice the movement patterns with a PVC pipe because this is the safest way to introduce this extremely complex and technical movement without risking injury.

It is important to spend 10-15 minutes each session drilling the fundamentals as laid out in the Snatch Progression because that is how the nervous system adapts and ultimately internalizes the proper coordination to perform the Snatch. Furthermore, most people are severely lacking in shoulder stability and thoracic spine mobility, and (since I know you won’t do doorway stretches, wall slides, Y’s, T’s, and W’s at home on your own no matter how often I tell you that you should) the warmup progression forces you to work on these specific areas.

It is exactly this kind of program that sets MVMNT apart from other gyms. We are an INSTRUCTIONAL training facility. The coaching staff is meant to teach you the fundamentals of safe strength and conditioning and refine your abilities as you progress. Just like the New You Challenge or Elements or a Gymnastic Skill or Kettlebell Cycle, the entire group learns together so the coach can monitor everyone’s performance at once. If you’re looking for an unqualified idiot in an orange tank top to shout at you through a microphone headset without paying attention to your technique while you run in place with pink weights for an hour, and then post a sweaty group pic to Instagram after class, you’re in the wrong place.

The most basic requirement at MVMNT is that you BE PRESENT during class–attentive, ready to learn, focused on what you’re doing while you are doing it.

As with any training cycle, you get out of it whatever you put in. If you have a Globo-gym feel-feel-the-burn mentality, then you will probably rush through the Snatch Progression, not focused on what you’re doing, ready to get to the next part of the workout where you will use too light of a weight and not get the results that you want. If you pay attention to the cues and make a genuine effort to internalize the movement patterns, you will find that by the end of the cycle you will have improved mobility and coordination and power development–even just working with a PVC pipe. Another benefit is the carry-over effect of feeling how to use your hips to generate force. Training the Snatch will improve your Clean and Jerk as well as any of the kettlebell ballistic movements.

The Snatch is a very challenging exercise; we don’t put a huge emphasis on it in the overall annual program structure because it takes too much time/specificity to make significant improvement. But every year in January or February I want to get people ready to participate in the CrossFit Open in March and that means we need to drill the Snatch. I have been refining the warmup Progression and the Snatch Program layout for seven years now and I’ve coached hundreds of beginners to competence in the Olympic lifts in that time. This program is the culmination of that experience, and it works.


About the Open – We’ll be rolling out the exact details in the coming weeks. If you were here last year, we plan to host a very similar intramural team competition. For those of you about to experience your first Open, be receptive. While no one is required to participate, we highly encourage you do so. It’s good to feel a little nervous, to put yourself to the test, and see what you’re capable of. And really, it’s not THAT much different than usual operations. The Open workout will be the daily training for all classes on Fridays and we’ll break down by Level. You wouldn’t even know we were doing something different. We just happen to be telling you. (and there’s points and team theme songs and Walking Dead(lift) valentine cards and a BBQ and it’s just plain fun)

Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

15 Minutes
All Levels
Barbell Snatch Progression

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc


Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Snatch Pull
Increase weight each set.

B. 12 Minutes E2MOM (6 sets)
3 Squat Snatch
Increase weight every set as long as your form stays on point.

Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.

Level 2
18 Minutes E3MOM (first work set starts at 3:00, last work set is at 15:00)

3 [Snatch + Overhead Squat]
Increase weight only if your form holds.

Levels 0/1
18 Minutes E3MOM (first work set starts at 3:00, last work set is at 15:00)

3x R arm [Kettlebell Swing + High Pull + Snatch + Front Squat]
3x L arm
30 Hollow Body Hold

***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.



Levels 2-4
10 Minutes EMOM (10 Rounds)

5 Burpees
5 Clean and Jerks

L4 – 135/95
L3 – 115/75
L2 – 95/55

Levels 0/1
10 Minutes AMRAP

5 Burpees
5 Kettlebell Clean and Push Press (single or double)