CFG 2013 Workout 13.1 Strategy and Tips:
We were going to shoot a strategy video, but I’ve decided it’ll be easier to write out some points so you guys don’t have to watch a video of my stupid face over-and-over again to get all the information. I watched the three videos that HQ posted last night (Bailey vs. Panchik, and Foucher), and noticed that none of them scored as high on the Snatch as they did on 12.2, even though they all finished the Burpees sub-six minutes, giving them well over the ten minutes allotted for 12.2 to perform Snatches. At camp we decided to control the Burpee pace and ended up settling on roughly four-seconds-per-Burpee. We actually used a metronome to time the first forty Burpees at exactly four seconds (you should hear it in the demo video). Daniel, Elisabeth, and Matt all improved on their total Snatches from 12.2, and none of them came off the four second Burpee pace (they were actually a little slower than that pace overall). We STRONGLY endorse a pacing structure similar to what we used today.
The video below shows Matt and Dan’s workout in its entirety. I’ll be using it to reference many of the technical suggestions.
>As I previously mentioned, we are suggesting a Burpee pace of somewhere between 3-5 seconds per rep. If relatively well maintained, a 4 second pace will allow for the completion of all Burpees in the 6:30-6:45 range. This pace is much slower than the 20 Burpee pace that many of you maintained for Monday’s 3 minute ME test, so it should be relatively easy to hold. This pacing is ESPECIALLY important on the opening set of 40. It is also suggested that you use a metronome set to 60 BPM to practice this pace. With a 4/4 time signature a Burpee needs to be finished every four beats (click here: for easy to use online metronome). It will be much harder to use the metronome for the ensuing Burpee sets, and the likelihood is that fatigue will naturally slow the athlete to somewhere around a 4-5 second pace naturally.
>Breaking all sets of Snatches is suggested—including the first set. Depending on fatigue, and how heavy each ensuing set is for each athlete, breaking at controlled points is suggested, but single reps are not. This means that, at the very least, doubles of each weight should be performed (every time the bar is dropped from overhead, roughly 5-8 seconds is wasted on average). Obviously if grip is an issue, then this strategy may have to be altered, but multi-rep sets will give an advantage through the moderate weight bars. Daniel and Elisabeth both had great success with medium-rep touch & go sets on the 135/75# bars (Daniel sets of 5, Elisabeth sets of 10), and lower-rep touch & go sets on the 165/100# bars (Daniel sets of 2-3, Elisabeth sets of 3-5). And yes, if you get to the 210/120# bars, you can do single reps.
>A Power Snatch is suggested for all reps. This includes the extremely light first set. No matter how easy the weight is, a Power Snatch should be used to insure there is no excess fatigue of the shoulders. A slower, controlled, more technical first set, will give the athlete the opportunity to prime the movement pathway, without incurring unnecessary damage. The likelihood is that modulation from a Power Snatch to a full Snatch will be very difficult in the later portions of the workout. This means that, again, excellent technique is a must through the early bars. In the video above you will notice that Daniel allows his hips to remain high throughout the heavier lifts (using a typically back fatiguing style that many athletes default to on high-rep, low-load workouts). Even thought he still records an excellent score, I believe his lack of leg recruitment may have hindered his overall performance.
>For bar loading purposes everyone will be different because of the myriad of plate combinations at each gym. We do, however, recommend staging the plates as you can see Daniel has done in the video. Also, please make sure to watch his change-over of the plates from 75# to 135#. This is a technique that we actually spent some time practicing with the camp, and after watching the Foucher video (where she takes almost two total minutes for the change-overs), we believe this helped save no less than a full minute of wasted time. Watch especially how Daniel straddles the bar, facing out, and slides the plate off in one motion after removing the collar. DO NOT take these change-overs lightly. Akinwale took exactly 60 seconds for all changes, that’s exactly 53 seconds faster than Foucher. Everything is everything.
Movement prep for 13.1
1) Every 30 seconds for 2 minutes (10 total reps):
1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)
2) Every minute on the minute for 2 minutes (6 total reps):
1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)
3) Every 10 seconds for 1 minute (14 total reps):
2 Burpees (13.1 standard) as fast as possible
2013 CFG Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible