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Snatch Skills With Coach Mitch

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Coach Mitch demonstrates a complex that can be used to warm up before completing a snatch session. This complex is designed to be completed with a barbell or at a low percentage of your snatch 1RM. A great way to engrain the skills of the snatch and get the body primed for your session. Have a go at this complex next time you are warming up for your snatch session.


How it is YOU that is limiting your success.

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If you’re looking for certain ways to hold yourself back from progressing, try doing this:

  • Dismiss your progress
  • Whinge
  • Complain
  • Give excuses / stories / false justifications

This article might be a bit clichéd for some of you. However, I want every reader to ask themselves “Am I prone to these behaviours? How are they in any way contributing to success?”.

Dismissing your progress

 Over the last week we have had testing and competitions for lots of members to get a measure of their fitness and progression. The results have been OUTSTANDING! However, here are some peculiar things I’ve heard:

  • I only PB’d “Isabel” by a measly 7 seconds
  • I only added 2.5kg to my Push Press 3RM, that sucks
  • I didn’t do well. I got further in the Death by 2km but I didn’t finish it

A personal best is a PERSONAL BEST! Every kg, second, round or rep matters. It is hard evidence that you are getting BETTER!

What if you didn’t get a PB? The first thing to address is the context:

  • Did you train enough?
  • Are you sleeping right?
  • How’s your nutrition?

There are many factors that should be taken into consideration to give your results perspective. Adjust your perception and realise that sometimes you should be celebrating the EFFORT you put in, not just the result.

Whinging and Complaining

When you approach a task negatively, like whinging and complaining about how hard, stressful or difficult it is, you are cutting yourself off mentally and severely limiting your ability to focus before you have even begun the task at hand. How are you able to do something 100% if you have already used your mental and physical energy on doubt? When a challenge arises, take the task for exactly what it is, an opportunity that can challenge you to be better.

Making Excuses.


Excuses, excuses, excuses. The more you use them, the more you hinder yourself from being your full potential. The saying goes, everything happens for a reason, this is because life is a process, and your success in whatever you approach goes hand in hand with your ability to confront whatever comes your way with a positive mentality, the road to success doesn’t have room for negative energy or complaining.

The next time you find yourself stepping into the slippery slope of excuses, take a moment to take a step back and analyse your approach; is your energy positive or negative? If it’s negative, take the opportunity to turn it around and use it to power you to your full potential.

Coach Leigh

Laren: Return to Sport from Hip Surgery

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Athlete Name: Laren G.

Sport: Cricket.

Goal: Return to sport from hip surgery and cricket specific performance.

One of the best parts of my job is seeing the progress of an athlete who has gone through an injury and is dedicated to returning to their sport. I have been involved in the rehab and return to sport process of ACL reconstructions, shoulder reconstructions and tendinopathy and fractured wrists. Most notably however is a cricket athlete of mine, Laren, who after years of repetitive loading through his hip from fast bowling developed a CAM lesion and labarum tear in his hip. After managing the injury during his last season of cricket he went in for surgery during the off season. I’d like to give you all a little insight into the process of getting him back playing.

Stage 1: Restore proprioception and muscle activation.

In the very early stages his rehab the main goal was to restore activation of the smaller glute muscles with some range of motion improvements. Due to the nature of his surgery we had to tread carefully with how much we mobilised and loaded the joint to not aggravate a surgical fracture created to aid recovery. Therefore, majority of the exercises were body weight and were proprioceptive based, ie: supported SL balancing progressing to unsupported SL balancing with eyes closed.


Stage 2: Restore range of motion and neuromuscular firing patterns.

The aim for this phase was to improve firing patterns and mobility of compound movements. I began to add in body weight squats to a high marker with the progression to first increase the range before adding excessive load. Along with this we also included kettlebell Romanian deadlifts (RDL), mini-band hip thrusts and low box step ups as accessory movements to further improve strength and to start loading the hip. The assault bike became his best friend during this time as it is a great way to put the hip through motion in a low load and not impact setting.

Due to compensatory movement patterns and tight muscles Laren developed a mild patellar tendinopathy which was managed through isometric and tempo loading and soft tissue treatments.


Stage 3: Improve muscle mass and strength and return to running.

Laren then completed a good 8 – 10 weeks of hypertrophy / strength biased programming to improve muscle size and strength to ensure the muscles and tendons were strong enough to handle higher loads prior to a strength bias phase. During this phase we also worked on basic jumping and landing mechanics drills to start providing impact loading. We saw further mobility improvements during this phase where Laren can now squat lower than pre – surgery! Laren had been given the clear by his physio for any movement restrictions and he began the return to running phase.


Stage 4: Return to sport.

Now the foundation had been laid, it was time to reintroduce some higher level movements such as weightlifting, higher level jumping/plyometrics and other power exercises (loaded and unloaded) in combination with continuing to improve strength in the fundamental movements.

Laren is able to now bowl during training and has now played his first match, although not ready for match bowling he is able to field and bat with no issues. He has been very consistent with his rehab which has shown in his recovery. Although initially the process is monotonous, it is essential to lay foundations for later training to allow for return to sport safely and effectively.

If you would like any further information on returning to sport after an injury, feel free to contact me at


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GW Performance – CrossFit


Open 16.2 Warm Up (No Measure)


Trigger: Posterior Shoulder + Psoas

Mobility: Banded Extended Front Rack + Banded Hamstring

2 Rounds

Dislocates x 10

Leg Swings x 10 EW

Caveman sit x 30 sec

SL Calf stretch x 30 sec alternating

1 Round

Calf raises x 10-20

Kip swing x 10-20

Clean grip RDL x 5-10

Standing Samson Floss x 10 ES

Squat jump x 5-10


ALL: Back Squat (12:00 / Build to heavy 3 / 20X0)



ALL: Metcon (Time)


3 Rounds For Time:

Run 400m

15 DB Snatch E.S. (25kg / 15kg)

6 Back Squat

Score: Subtract 1 sec off total time for every kilogram used in each set of Back Squats (e.g. 100kg used = subtract 300 seconds from finish time)


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GW Performance – CrossFit


FYF OG (No Measure)


Trigger – Shoulders & Hips

2 x Banded Hip Stretches

2 x Banded Shoulder Stretches


1 Round x 30s

Spiderman Lunge + Rotation (Alternate)

Couch Stretch ES

Frog Stretch

Shoulder Dislocates

2 Rounds

Wall Squats x 5

SL Hip Thrust x 5 ES

Cross-Over Reverse Fly x 10

Scap Pull-ups x 5

Banded Good Morning x 10

3-5mins Practice

Double Unders, Row Technique, Handstand Skills, Kipping, Muscle-ups, Pull-ups or Oly Skills

Core / Trunk Circuit (10:00) (No Measure)

EMOM (2 Rounds)

1. Feet raised plank hold 30-45sec

2. Support hold (box or rings) 30sec

3. Medball Sit-ups x10-20reps

4. L-hang/Tuck hang from bar 30sec

5. Rest


ALL: Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

12 Goblet Lunges (16kg / 12kg)

8 Burpees to target

12 Goblet Lunges (16kg / 12kg)

8 Toes To Bar

12 Goblet Lunges (16kg / 12kg)

8 H/R Push Ups


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GW Performance – CrossFit


Overhead 7 (No Measure)

Pre Class

Roll – Thoracic, Lats and Biceps

Trigger – Pecs and Shoulder Ext. Rot.

Mobility – Lats on Bench and Pecs on Floor


2 Rounds

V-T-W-A x 10

Wall Angles x 10

Scap Pull Up x 5

FLR x 20 seconds

1 Round

Band Y Press x 10

Wall Climb x 5

Band Donkey Kicks x 5 E.S

Bear Crawl With Ball x 20m


FIT: 12:00 Pull Up Progressions A. (No Measure)

Complete for QUALITY

10 x T – W

10 x Crossover Pull Down

3 – 5 Eccentric Pull Ups

2 – 4 x 10 Banded Pull Ups

PERF: Strict Chest to Bar Pull Ups (5 Set Ladder)

Set 1: near max

2 to 5: less one rep per set


FIT: Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

5 Hang Power Snatch (42.5kg / 30kg)

10 Pull Ups

30 Double Unders

Scaling –

HPS: weight

PU: Ring Rows

DU: 2 x attempts

PERF: Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

5 Hang Power Snatch (62.5kg / 42.5kg)

5 Muscle Ups

30 Double Unders

Scaling –

HPS: weight

MU: 5 x (2 C2B + 2 Ring Dips)

DU: no.


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GW Performance – CrossFit


General Warm Up 1 (No Measure)

2 Rounds of 30 sec each:

Roll to Straddle

Fire Hydrants

Couch Quad

2 Rounds of 10 reps each:

Front Rack Step Up

Crossover 90/90

Crossover A-T-Y

Partner Dynamax Ball Fun (No Measure)

With a partner, complete:

SL Horizontal Pass x 10 ES

SL Rotational Pass x 10 ES


SL Around the World x 5 ES


A.: Metcon (Distance)

5 x (1:00 / 1:00)

5 Burpees +

AMRAP Row in remaining time

3:00 intermission

B.: Metcon (Distance)

Every 2:00 x 12 (24:00 / 4 rounds)

i) 60 sec AMRAP Row

ii) 10 KB Swing (24kg / 16kg) + 10 Box Jumps

iii) 10 Ring Dips + 20 Mt Climbers

Scaling –

KBS: weight

BJ: height / step ups

Ring Dips: band assistance


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GW Performance – CrossFit


Squat (Coach Mike) (No Measure)

Pre Class

Trigger – Calfs, Glutes & Hip Flexors

Bands – Adductors & Hamstrings

1 Round

Spiderman Crawl x 5 ES

Inch Worms x 5 (Pause for 5s at top)

3-Point Thoracic Rotation x 5 ES

Duck Walks x 10m

1 Round

A Skips x 20m

Countermovement Squat Jumps x 10

Floor Back Extensions x 10

Shuttle Runs x 10

Perfect Practice: Goblet Squat & V-Up (No Measure)

5:00 for quality

1 – 6 Ladder of

Goblet Squats

V – Ups


FIT: Front Squat (5 x 5 / Across / Every 2:00)

PERF: Front Squat (6 x 4 / ~ 80% Across / Every 2:00)


ALL: Clean and Jerk (Every 90sec: 15 x 1 )

Increase weight every 3 rounds.

Start at ~60%


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GW Performance – CrossFit


Overhead 10 (No Measure)

Pre Class

BB Smash – Lats/Triceps/Biceps

Trigger – Should Ext. Rotators and Pecs

Banded Mobility – Lats and Front Rack


1 Round – Mobility

3 Point Thoracic Stretch x 30sec E.S

Wall Angles x 30sec

Broomstick Circles x 5 E.W

2 Rounds – Activation

Roller Y Press x 5

Crossover Front Rack Ext. Rot. + Press x 5 E.S

Ring FLR x 20sec

Wall Climb x 10sec Hold

Tuck Jumps x 3


FIT: Push Press (5 x 5 / Across / Every 2:00)

PERF: Push Press (6 x 4 / Across / Every 2:00)


FIT: Metcon (Time)

For time:

Run 1000m

60 Wall Balls

30 DB Push Press (20kg / 15kg)

PERF: Metcon (Time)

For time:

Run 1000m

60 Wall Balls



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GW Performance – CrossFit


Deadlift 3 (No Measure)

Pre Class

Roll – ITB, Calves and Hamstrings

Trigger – Glutes and Lower Back (Feet Raised)

Mobility – Banded Pigeon and Downward Dog


1 Round

Couch Hamstring x 30sec E.S

Leg Swings x 10 E.S

Roll to Straddle x 10

2 Rounds

Mini-band Complex

Mini-band Monster Walk x 4m E.W

Mini-band Hip Thrusts x 10

Mini-band Good Mornings x 10


3 Way Band Pull Apart x 4 E.W

Crossover Pulldown x 10


A.: Metcon (AMRAP – Rounds and Reps)

0:00 – 12:00

Each athlete performs as a relay:

6 C2B Pull Ups

6 Squat Clean (70kg / 50kg)

12:00 – 14:00



Barbell: weight

C2B: Jumping C2B

B. : Metcon (Time)

14:00 –

Fran Relay

21, 15, 9

Thrusters (42.5kg / 30kg)

Pull Ups


Barbell: weight

Pull up: Ring Rows