The Essential Snatch Warm-Up Guide for CrossFit Athletes
If you’re gearing up to tackle snatches in your workout, you’ve come to the right place. The snatch is a dynamic and powerful Olympic lift that demands both strength and technique. But before you jump into it, let’s talk about why warming up properly is crucial for nailing those snatches and staying injury-free.
This article focuses on Snatch Warm-ups. If you are interested in Warm-ups in general, see out out Warm-Up Guide Here!
Shoulder Warm-Up Routine
Here’s how to get your shoulders ready for exercises like strict presses, handstand push-ups, devil presses and similar.
Aerobic Warm-Up (2,5-5 minutes)
- Jogging, Rowing, Cycling on the Assault Bike or Bike Erg: Start with a minimum of 2,5 minutes of aerobic exercise to get your heart and lungs into working pace. You will also get your muscles going.
Mobility Warm-Up (5-10 minutes)
Banded Pull Aparts – 10 repetitions
Hold a resistance band with both hands at shoulder width. Keeping your arms straight, pull the band apart until your arms are fully extended to your sides, then slowly return to the starting position, maintaining tension in the band.Dynamic Squats – 10 repetitions.
Get down into a deep squat position. Grab the toes with your hands and then perform squats with your legs while holding onto your feet.Lat Stretch – 45 seconds.
Place your hands on a wall at shoulder height, then step back and lean your upper body down and forward, keeping your arms straight and your head between your arms, to stretch your latissimus dorsi muscles.- Squat Rotation – 10 repetitions.
Get down in to a deep squat position. Rotate your torso to one side, extending your arm in the direction of the rotation. Alternate sides. - Inch Worm – 5 repetitions.
Begin standing with your feet hip-width apart. Bend at your hips to place your hands on the floor, then walk your hands forward into a plank position, perform a push-up, and walk your feet towards your hands, repeating the movement.
Muscle Activation and Skills Training Warm-up (5-10 minutes)
Two rounds of barbell warm-up. Start with an empty bar and do 8 reps of all the barbell movements. Then add a little bit of weight for a second round of 8 reps per movement.
- Snatch Grip Deadlift – 8 + 8 repetitions.
Begin with your feet hip-width apart, gripping the barbell wide apart (snatch grip). Keep your back straight, chest up, and shoulders over the bar. Lift the barbell by extending your hips and knees simultaneously until you’re standing upright. Lower the barbell back down under control. - Snatch High Pulls – 8 + 8 repetitions.
Stand with feet hip-width apart, gripping the barbell with a snatch grip. Bend your knees slightly and hinge at your hips, keeping your back flat. Explosively extend your hips and knees while pulling the barbell upward, leading with your elbows. Keep the bar close to your body and finish with elbows high and outside, close to your ribs. - Muscle Snatch – 8 + 8 reptitions.
Start with the barbell at hip level, feet shoulder-width apart, and a snatch grip. Using an explosive movement, pull the barbell upward while keeping your arms straight. Once the barbell reaches chest level, swiftly press it overhead, locking out your elbows. Lower the barbell back to the starting position under control. - Drop Snatch – 8 + 8 repetitions.
Stand with feet shoulder-width apart and the barbell resting on your shoulders. Using a quick dip and drive with your legs, propel yourself under the barbell while simultaneously extending your arms overhead. Catch the barbell in a squat position with locked elbows. Stand up to complete the movement. - Sots Press – 8 + 8 repetitions.
Begin in a squat position, holding a barbell overhead with a snatch grip. Keep your torso upright and press the barbell upward while maintaining the squat position. Lower the barbell back to the starting position and repeat. Focus on maintaining stability and control throughout the movement.
By this time your should be feeling warm and ready for the Snatch workout. Be sure however not to jump straight in to full power. Even though you are warm you should start with an easy weight and build up for a few sets before going full power.
What Equipment is needed
- Rower, Air Bike, Bike Erg or similar for Aerobic warm-up
- Resistance Bands for mobility warm-up
- Barbell and plates for the skills warm-up
Check out the Equipment subsite for more tools, tips, and inspiration.
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What Is a Warm-Up?
A warm-up is a set of exercises you do before your main workout. The goal is to get your heart rate up, increase blood flow to your muscles, improve joint movement, and get your body and mind ready for the workout. A good warm-up usually includes light cardio, stretching, muscle activation, and practicing the skills you’ll use in your workout.
Benefits of Warming Up for CrossFit
Mental Preparation
Warming up isn’t just for your body; it’s for your mind too. CrossFit workouts can be intense and complicated, which can feel overwhelming. A structured warm-up helps you shift your focus from your daily routine to the workout, making you more mentally prepared and confident.
Preventing Injuries
A proper warm-up is one of the best ways to prevent injuries. Cold muscles and stiff joints are more likely to get hurt. By gradually increasing your body temperature and blood flow, a warm-up prepares your muscles and joints for the workout. Stretching and mobility exercises help your joints move smoothly and reduce the risk of strains and sprains.
Performing at Your Best
A good warm-up gets your body ready to perform at its best. Increased blood flow means more oxygen and nutrients for your muscles, helping them work better. Warmed-up muscles are more flexible and responsive, making it easier to do complex movements and lift heavier weights. Muscle activation exercises ensure the right muscles are ready to work hard.
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How to Build a CrossFit Warm-Up
A good CrossFit warm-up should cover all the bases. Here’s how to put together a great warm-up routine:
Aerobic Warm-Up
Start with some light cardio to get your heart rate up and blood flowing. This could be jogging, rowing, cycling, or jumping rope. Aim for 5-10 minutes of steady, moderate-intensity activity.
Mobility Warm-Up
Mobility exercises improve your range of motion and flexibility. Dynamic stretches, which involve moving parts of your body through their full range of motion, are great. Examples include leg swings, arm circles, hip openers, and spine rotations. Pick movements that mimic the exercises you’ll be doing in your workout.
Muscle Activation
Muscle activation exercises wake up the key muscle groups you’ll be using. These exercises can use resistance bands, light weights, or just your body weight. For example, if you’re doing squats, lunges, or deadlifts, try glute bridges or banded side steps to activate your glutes and hips. For upper-body workouts, do scapular push-ups or band pull-aparts to engage your shoulders and back.
Skills Training Warm-Up
Include some skill-specific drills to refine your technique and prepare your nervous system. This is important for complex movements like Olympic lifts or gymnastics exercises. Practice lighter sets of the key exercises in your workout, focusing on perfect form. This could be practicing cleans and jerks with an empty barbell, doing kipping pull-ups, or rehearsing double-unders.
Why Not Start Cold?
Starting a workout without warming up can lead to poor performance and injuries. Cold muscles are less elastic and more likely to tear. Stiff joints limit your range of motion, making it hard to do exercises correctly. Your heart and lungs also need time to adjust to the workout. Jumping in cold can make you feel sluggish, increase your risk of injury, and lower your overall performance.
Benefits of a Proper Warm-Up:
- Better Muscle Performance: Warm muscles work more efficiently and produce more power.
- Improved Coordination: A good warm-up gets your nervous system ready, improving your coordination.
- Increased Mental Focus: Warming up helps you focus better on your workout.
- Reduced Injury Risk: Warm muscles and joints are less likely to get hurt.
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Conclusion:
A snatch-specific warm-up is your secret weapon for mastering this challenging Olympic lift. From enhancing your performance and technique to reducing the risk of injury, a well-rounded warm-up routine sets the stage for success in your CrossFit journey. So lace up your shoes, grab your barbell, and get ready to snatch like a champ—your warmed-up body will thank you for it!
