Santiam CrossFit – CrossFit


Warm-up (No Measure)



✔ Warm up shoulders and overhead position.

✔ Cover some potential handstand push-up scaling options.

General Movement Prep and Progressive Handstand Push-up Warm-up

Set 1:

10 PVC Pass Throughs

30 Jumping Jacks

10 Push-ups to Down Dog

Set 2:

10 Behind the neck snatch grip push press (PVC)

30 Skier Jacks

10 Piked Push-ups

Set 3:

10 Good Mornings (PVC)

:20 Handstand Hold or 5 Handstand Negatives

Set 4:

10 Good Morning + Jump with PVC

5 Handstand Push-ups


Hang Snatch Progression

1 Set:

10 Snatch Grip Deadlift (Barbell or PVC)

• Focus on set-up position. Flat back, position of hands, and knees tracking toes.

10 Snatch Pulls from mid-thigh

• Focus on pulling the bar in to the body as the athlete jumps and/or shrugs the shoulders.

10 Partial Overhead Squats

• Focus on overhead positioning with the bar and pressing up in to the bar.

10 Hang Power Snatch (from mid-thigh)

• Focus on jumping and land in a partial overhead squat. Jump, punch, and land in partial squat.

On a 5:00 Clock:

Build to a heavy single hang power snatch

Athletes should find a workout weight after their heavy single.


Hang Power Snatch (Build up to a heavy hang power snatch)



Lane (5 Rounds for reps)

5 Rounds for Max Reps of:

¾ bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.
To learn more about Lane click here
Explanation Note:

The score for today’s workout will be the sum of total reps completed across all 5 rounds.

– Rest as needed between rounds

– LEVEL 2 –

5 Rounds For Max Reps:

Hang Power Snatches (115/75#)

1:00 Handstand Push-ups

– Rest as needed between rounds

– LEVEL 1 –

5 Rounds For Max Reps:

Hang Power Snatches (65/55#)

1:00 Push-ups

– Rest as needed between rounds

Metcon (No Measure)

3 Sets:

5 Standing Figure 4 Stretch / Side

:30 Standing Hamstring Stretch

:30 Frog Stretch