squat snatch

01 June 2019 - WOD


Competition Class

A) Every 2 minutes for 10 rounds:
5-10 Handstand push ups
1 x 3-Position squat clean
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 x 3-Position squat snatch
* Start around 50-60% and slowly build each round

C) Conditioning
In teams of 2:
1000m Row (Switch every 250m)
- 2 minute rest -
1000m Row (Switch every 250m)

Gymnastics Strength & Skill

A) Mobility
3 rounds for quality:
1 minute elevated pike stretch
10 Bridge-ups

B) Strength
10 rounds for quality:
5 Chin up @ tempo 31X2
10 Push up @ tempo 31X2
10 Jumping lunge

C) Midline
3-6 rounds for quality:
30 seconds L-sit
30 second frog stand


A) Conditioning
15 minute AMRAP:
30 Double-unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes to bar

B) Gymnastics
Weighted pull-ups: 5 x 3

14 Mar 2019 - The CrossFit Games Open Team Leaderboard after 19.3...

Congrats to our Top Team this week, Los Locos, and to our Top Athletes, Adam Fung, Victoria Mee, Paul Erler, and Catherine Geary!


A) Weightlifting & Conditioning

Every minute, for 10 minutes:
1 Power snatch + 1 Squat snatch (or overhead squat)

- 1 minute rest -

Every 2 minutes for 12 minutes:
30 Double unders
10 Power snatches (35/25 kg)
* The aim is to perform this unbroken
* You should be getting at least 30 seconds rest

04 Aug 2018 – CF1864 does the CrossFit Games


CrossFit Class

Madison Triplet, 2017
5 rounds for time of:
450m Run
7 Dumbbell burpee box step-overs 22/15kg to 24/20"

* Time cap: 25 minutes

Competition Class

A) Squat Snatch Pyramid

10 Squat snatch 40/30kg, by 2:00
8 Squat snatch 50/35kg, by 4:00
6 Squat snatch 60/40kg, by 6:00
4 Squat snatch 70/45kg, by 8:00
2 Squat snatch 80/50g, by 11:00

* Athletes will progress through 5 stations at increasing weights with decreasing reps.
* Athletes who do not complete all the reps at a given bar before the cut-off time will be given credit for the reps they completed at their last bar
* If they cannot complete reps at a certain bar they score will be max double unders scored before the cut-off hits

B) Madison Triplet - See CrossFit Class

24 Sept 2017 – Summing up this week's Recovery Protocol

The Value of Foam Rolling(ANY DAY)

Foam rolling is a self-myofascial release (SMR) technique that is used to inhibit overactive muscles. In simple terms, foam rolling is a self-massage to relieve muscle tension and release trigger points.

The body’s soft tissue is comprised of not only muscles, tendons, and ligaments, but also a very thick and large web of connective tissue called fascia. This soft tissue can sometimes get irritated and adhere together, either from direct trauma, repetitive stress, or even postural imbalance.

Once an area stiffens up from these adhesions, your body’s range of motion will start to diminish. Not only can you feel stiff, sore and achy, but this stress and stiffness can increase the risk of injuries.

By foam rolling regularly, you can work out these adhesions to help improve the quality of your tissues. This improved tissue quality can increase your performance in athletic endeavors, help reduce pain from any bad postural habits and reduce injury risk.

Foam rollers are a quick and easy tool that can be used on a daily basis. Rolling out major muscle groups is a great way to start a workout because it helps warm up the tissues, or it can be effective at the end of your workout because it will help increase flexibility of an area that’s already warm from exercise.

The simple how-to of foam rolling

  • To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight.
  • You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. These painful spots are the areas that require the most attention.
  • You should slowly start to feel if an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area.
  • The goal is to restore healthy muscles – it is not a pain tolerance test.
  • You should spend anywhere from 30 seconds to 2 minutes on each muscle group you roll out, depending on how tight and restricted the tissue is in that area.

    The more often you use the roller, the easier it will get.


CrossFit (11 am - Noon)

A) Weightlifting

A1) Snatch
Performed as singles:
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 x 3 @ 80%

A2) Snatch Pull
4 x 3 @ 85%

Competition Class (9.30 – 11 am)

A) Gymnastics
For time:
15 Strict Handstand Push-ups
– Rest 1 min –
12 Strict Handstand Push-ups
– Rest 45 secs –
9 Strict Handstand Push-ups
– Rest 30 secs –
6 Strict Handstand Push-ups

B) Weightlifting

B1) Snatch
Performed as singles:
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 x 3 @ 80%

B2) Snatch Pull
4 x 3 @ 85%

C) Conditioning
Squat snatch (42.5/30 kg)
Chest to bar pull-up

Engine Work (8.30 – 9.30 am)

A) Conditioning
5 rounds for reps of:
1 minute: Sumo deadlift high pull (35/25 kg)
1 minute: Push press (35/25 kg)
1 minute: Rowing
1 minute: Rest



- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

02 Jan 2017 – Programming Update for 2017

2017 is here!

Before we discuss the plan for your continued gainz, let's take a second to re-visit just what was achieved in 2016.

Here are some interesting facts about the programming from the past year, overall we had the following percentages amongst the common domains*:

Weightlifting 47%
Gymnastics 30%

*This is an approximation based on your regularity of training, and which days you attended.

It is clear we have had a strength-biased program the past year. Strength is a necessity of all athletic performance. The stronger you get, the better you will perform. In CrossFit and other athletic endeavours, there is no exercise that does not involve strength.

With that, the most common barbell movements were deadlifts, back squats and power cleans. The observant amongst you may notice that these are all hip dominant movements, and the very eager enthusiast amongst you may also notice we have two 'slow lifts' (deadlift and squat) along with a 'fast (or explosive) lift' (power clean)

Why is this important?

The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core. - Greg Glassman

In gymnastics, it was the burpee (a lot of them), followed by pull-ups and then toes to bar, and you ran way more than you rowed (so stop complaining about rowing wods!)

17% of our workouts were sprints (<5 minutes), 70% of our workouts fell within the short or medium time domains (5-15 minutes), and just 7% of workouts were long (15+ minutes).

"Anaerobic activity (short, intense work!) is unique in its capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time. Perhaps the aspect of anaerobic conditioning that bears greatest consideration is that anaerobic conditioning will not adversely affect aerobic capacity! In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volume aerobic exercise!"

I also know that this last year of programming worked extremely well, and I know this because Beyond the Whiteboard has all the information for me! To highlight our 2016 Golden Kettlebell Award winners for "Most Improved Athletes", Melissa has gone from a fitness level of 47 to 70 and Dutch fromlevel 60 to level 68 (so I think your votes were pretty accurate!)

This progress has not been limited to just these two... all we have to do is take a look at the results and PBs from the Christmas Crackers to see the phenomenal improvements each and everyone of you has made. It is worth noting that progress is much more than just the physical improvements, but the mental state as well, and some of you have taken great strides recently with your approach to your training and your health, kudos team!


So what do we have in store for 2017?

The beginning of the year means the CrossFit Open is approaching, and we have around eight weeks until it kicks off.  So the next cycle is going to focus on the Open.

Whilst we never know what Dave Castro will give us, we can look at previous years and spot some trends. If we look at the more complex gymnastics, we can guess what we are likely to see…

The 2014 Open: Toes to bar, chest to bar pull-up, muscle-ups (rings),
The 2015 Open: Toes to bar, chest to bar pull-ups, muscle-ups (rings), Handstand Push-ups
The 2016 Open: Toes to bar, chest to bar pull-ups, muscle-ups (bar), Handstand push-ups

…Ow and lots of burpees and double unders!

More Gymnastics!

Each week in the lead up to the Open you will be working on everything from skill work to strength work for all of these gymnastics movements. This will be the core of the next 8 weeks.

Each day, the first portion of the class will be very specific with the primary goals of increasing positional strength, stability and mobility. There will also be focused days on double unders and kipping efficiency, muscle-up strength and improved overhead strength and mobility.

The general programming will keep its underlying strength bias and we will be enjoying a little squat cycle (back squat on Monday and front squat on Wednesday). The volume of squatting will be low, but the intensity will be high. You have experienced some of this very recently with the wave loading patterns.

Finally, the conditioning components will take on more of an Open workout feel.

New Classes for 2017

Don't forget, we've recently sent out an email announcing our new Strength in Balance and Specialist Sunday classes. These classes start week commencing 8 January and will be a solid complement to our new programming cycle.


A) Strength: Back squat
5 @ 80%
1 @ 85%
5 @ 80%
1 @ 88%
5 @ 80%
1 @ 91%

B) Snatch technique
B1) Cuban press complex x 10 - with dowel rod or training bar, go slowly!
B2) Snatch balance: 3 x 3
B3) Snatch pull-under: 3 x 3

C) Conditioning
3 Rounds for time:
30 Double under
15 Burpees over the bar
10 Squat snatch (60/40 kg)

07 Oct 2016 – WOD

Do you want to improve your advanced gymnastics, get better at handstand push ups and get your first muscle up? Sign up for our Advanced Gymnastics Course! 

"I would definitely recommend the advanced gymnastics course. I got my first strict muscle-up and by the end of the course I had 4 strict muscle-ups unbroken and 7 strict handstand push-ups! Being in such a small group allows the program to be more specific for your needs and you'll have great fun!" – David Caetano

Register for the course via Team up or email Coach Phil with any questions!


A) Conditioning
For time:
30 Toes to bar
200m Run
15 Squat snatch (50/35 kg)
400m Run
15 Squat snatch (50/35 kg)
200m Run
30 Toes to bar

B) Gymnastics Conditioning: Strict Handstand Push-ups
5 sets, each for max reps
- Rest 2-3 minutes between sets

12 Mar 2016 - Welcome to CF1864's Interns!

The coaching team would like to give a warm welcome to CrossFit 1864's newest interns, Beth Massey and Josh 'Salt' Salthouse! Beth and Salt will be beginning their internship next week. For their first phase, they will be observing classes and the coaches, so don't be surprised if you see them standing in the corner, scribbling loads of notes!


A) Conditioning

A1) In 10 minutes:
1 mile run
In remaining time:
Max rep squat snatch (60/40 kg)

- Rest 3 minutes -

A2) In 7 minutes:
800 m run
In remaining time:
Max rep front squat (60/40 kg)

- Rest 3 minutes -

A3) In 4 minutes:
400 m run
In remaining time max rep thruster (60/40 kg)


20 Jan 2016 – WOD


A) Conditioning

4 rounds for time:
15 Toes to bar
20 Over the box jumps (24/20 in)
25 Wall balls (9/6 kg)

* Time cap: 12 minutes

B) Weightlifting: Snatch

B1) Every Minute On the Minute x 5:

Choose option based on present proficiency level

Op1) 5 Overhead squats
Op2) 5 TnG Hang power/squat snatch
Op3) 5 TnG Squat snatch

25 Jan 2015 – Snatch Skill Development


A) Barbell skills development: Snatch

B) In 10 minutes:
Run 800m, then in remaining time AMRAP:
5 Snatch (anyhow) (50/35 kg)
10 Tyre jumps

- Rest 2 minutes -

In 5 minutes:
Run 400m, then in remaining time AMRAP:
5 Snatch (anyhow) (50/35 kg)
10 Tyre jumps

* Remember, instead of an 11 am CrossFit class, we will have our first Regularly Learn and Play New Sports day where we learn Parkour! The class is free for all our members!