“Thumb War”


Barbell Clinic with Coach Hector this Saturday at 8AM! Free for members, $10 for drop-ins

Crossfit Epically Awesome – CrossFit Epically Awesome


In Teams of 2:

**8 Minutes For Quality:**

30 Medicine Ball Slams

30 Medicine Ball Squat Passes

30 Medicine Ball Chest Passes

30 Medicine Ball Lateral Passes (30 Right / 30 Left)

*Complete the warmup with your workout weight medicine ball. The 30 reps are to be completed as a team – so 15 each person. After you finish each movement, complete a 100 meter medicine ball run before starting the next. This isn’t supposed to be fast, rather move for the 8 minutes at a steady pace.*

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Lesson of the day


Hand position is just as important on the ball as it is on the barbell. If the hands are too wide, or on the outside of the ball, it’s going to be really hard to transfer the power from the legs. Athletes will have to rely more on their press than their leg drive. If the hands are further underneath the ball, the pass off from the lower body to the upper body is a lot more smooth and powerful. If the ball was a clock, our hands would be right around 7 & 5 o’clock.

Relaxing the Arms

With back to back overhead movements, we can limit the amount of time our hands are locked out overhead. After throwing the ball to the target, let’s think about bringing the arms back down to our “”receiving position””. This will help eliminate some excess fatigue and allow athletes to hang on for more sets across the two movements.


Hand Position

The first thing we can consider on the hang power snatch is how we hold the bar. Ideally we’re gripping the bar wide enough where the barbell is resting right around the waist band. This wider grip allows for a snappy turnover and punch. If the hands are too narrow, athletes have to jump the bar from a further distance.

Hang Snatch Pull

After we got the hand position down, we want to make sure the bar stays close to the body. Unlike the kettlebell swing, which also is a hip driven movement, the snatch is a vertical jump. We don’t want the weight to swing away from the body on the way up or the way down down. We’ll use the hang snatch pull to drill an efficient bar path. ***Take a look at the daily video for a visual of the hang snatch pull.****

Hang Power Snatch

Finally putting it all together with the hang power snatch. Unlike reps that come from the floor, there isn’t really much power from the leg drive – which is why the hang can often feel more difficult. Since the legs aren’t contributing as much, we have to be very fast with the hips.

WOD and strategy

“Thumb War” (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Bike Calories

1 Minute Rest

* In “Thumb War” you’ll work for 3 minutes straight before resting for 1 minute

* In order to get the most out of this workout, we want to choose weights that enable athletes to move for the majority of the 3-minute work window

* Whenever there is rest built in, we want to minimize the amount of rest happening during the work time

* The score across the 5 rounds is total accumulated reps

* Enter your 5 scores for each round and SugarWOD will add them up for you

* There are a couple ways to approach a workout like this

* Both options are designed to give athletes targets, whether that be time or reps, to keep them consistent across the 5 rounds

* The first option is to set the time you are working for each minute

* In this strategy, there are two common options

* The first is to work for 40-45 seconds straight and rest/transition for 15-20 seconds

* The second is to complete two rounds of 20 seconds of work and 10 seconds of rest

* Understanding that we’re working for 5 rounds – the 20/10 option may be more sustainable

* The tabata or double tabata style approach can help keep you on track each round

* The second option is to set a goal number for each movement

* For example, you could try to hold 15 reps across each movement for each round

* For this option, it’s important to set targets in the first round that you’re able to sustain in round 2-5


* Choose a weight that you could complete 25+ reps unbroken when fresh

* Men: 10ft. Targets

* Women: 9ft. Targets


* The hang power snatch starts from above the knee on every rep

* Choose a relatively light weight here that you could cycle for 25+ reps unbroken when fresh


* Use any bike available here since the score is simply total calories

* Use a rower if unable to bike

* If short on bikes, stagger heats by two minutes


[Click Here](https://youtu.be/JTIODA2K0us)


Lacrosse Ball Rolling

1 Min Each:

Deltoid/Shoulder (Front/Side/Rear)

Upper Back

Foam Rolling

1 Min Each:


Lower Back




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