CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
:30s Light Bike + :30s Reverse Samson
:30s Moderate Bike + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Bike + :30s Walkouts + 5 Barbell Overhead Squats
:20s Jumprope (singles or doubles)
:30s Empty Barbell OHS Hold (bottom)
:60s Thoracic Opener
Snatch Barbell Warmup
2 Rounds, first with an empty barbell. Free to increase weight slightly, or complete the second iteration with the same empty barbell.
5 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Behind the Neck Push Presses
3 Behind the Neck Push Jerks
3 Hang Power Snatches
Tempo Power Snatch (10 sets of 1 rep)
From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Sets #1+2+3 – 60%
Sets #4+5+6 – 65%
Sets #7+8 – 70%
Sets #9+10 – 70-75%, based on feel.
Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.
Metcon (AMRAP – Rounds and Reps)
25 Double-Unders, 5 Power Snatches (135/95)
25 Double-Unders, 5 Bar Muscle-Ups