CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Hard Hat”
Cycle Overview – https://www.youtube.com/watch?v=THvzVbc-g4Q&t=1s
April 6 – TBD
We are going to keep this going until gym doors open back up. Here with you throughout.
“Hard Hat” has largely two definitions:
A lightweight protective helmet, usually of metal or reinforced plastic, worn by workers in industrial settings.
An extremely patriotic person with a conventional, usually unquestioning, sense of morality and work ethic.
One definition is of an object. Something we can hold up.
The other is of character. Something that holds us up.
It goes without saying that these are challenging times. We’re all in this together, trying to figure things out. But we must keep our greatest strength at the forefront of our minds during these times: adaptability. Through challenge and adversity, we thrive. We grow, we adapt, we improve. It is truly our way of life, bringing a unique group together that embraces what’s ahead.
The “Hard Hat” expects tough conditions… and expects to overcome them. This training cycle will be held until we have moved past COVID-19. And it will pass. We don’t know how long it will take, but we will make the absolute best out of every opportunity we have throughout.
Hard Hats knows things won’t be easy.
They expect the challenges, and they expect to overcome them.
Rain or shine… let’s get to work.
CYCLE TEMPLATE
Monday: Snatch Technique & Stamina Squats
Tuesday: Gymnastics & Aerobic Threshold Intervals
Wednesday: Olympic Pulls / Deadlift
Friday: Dynamic Squats & Clean and Jerk Technique
Saturday: Endurance Based (20+ Min)
Weightlifting
Metcon (Weight)
On the 0:00… Snatch Technique (A)
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance
Set #1 – 35%
Set #2 – 40%
Sets #3+4+5 – 45%
STIMULUS
GENERAL
(6) reps in each complex
Overhead Squats and Snatch Balance reps have a (3) pause at bottom
Technique loads (lighter side, done with full focus)
Hold oto the bar for the entire complex
MOVEMENTS
MUSCLE SNATCH
Trains bar path and our turnover speed
Upon hip extension, the knees do not rebend (ala, power snatch)
Forces us to pull powerfully, along with an aggressive wrist turnover
Keep the bar close, with elbows high to the outside
Pull -> punch… aggressive push overhead to finish
PAUSING OVERHEAD SQUAT
Building positioning here
(3) second pause in the bottom of each repetition
Two focus points for positioning here:
Shoulders… externally rotate (armpits forward)
Feet… check in with our weight placement (heels down, and toes glued down)
SNATCH BALANCE
Trains the speed beneath the bar
Dip + drive with the bar on the backrack just enough to make it weightless
We then drive ourselves down, versus the bar up
Speed is everything here… less about weight, and more about how fast can we move
MOVEMENT VIDEO
Snatch Complex
https://youtu.be/lo3JDm2UllI
Metcon (Weight)
On the 10:00… Snatch Technique (B)
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)
Set #1 – 55%
Set #2 – 60%
Set #3 – 65%
Set #4 – 67%
Set #5 – 69%
STIMULUS
GENERAL
(3) reps in each complex
Hang onto the bar for the full complex
Focus here is bar positioning in the pulling phases
MOVEMENTS
SNATCH PULL
Focusing exclusively on the movement off the ground
Finishes with hip extension and a big shrug at the top
Elbows do not bend (which would be a “high pull”)
HANG SQUAT SNATCHES
Two reps here – just above knees, and then just below
Focusing on matching our delivery to the pockets (jumping position)
MOVEMENT VIDEO
Snatch Complex
https://youtu.be/hGJwB9Nc4zQ
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Barbell loaded at 63% of your estimated 1RM Front Squat for all repetitions
STIMULUS
GENERAL
Week #1 of a 5 week squat cycle
Each minute consists of a single front squat and three back squats
Same weight is used throughout, and all reps come from the rack
Today’s load is on the light/moderate side as we set the baseline
Next week we will be building in percentages
Metcon
Powerhouse (Time)
On the 5:00 x 5 Rounds:
21/15 Calorie Bike
15 Double Dumbbell Power Snatches (35’s/20’s)
9 Thrusters (135/95)
STIMULUS
GENERAL
You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window
Rounds begin on the 0:00-5:00-10:00-15:00-20:00
Record your time following the 9th thruster, as your score is the slowest of the 5 rounds
We want these rounds to take less than 4 minutes to complete so you have at least 1 minute to rest
DOUBLE DUMBBELL POWER SNATCHES
Let’s choose a weight here that you can complete in 1-2 sets within the workout
Both heads of the dumbbell should make contact with the floor
Click Here to see a demo of this movement
THRUSTERS
The thruster weight is designed to be on the moderately heavy side
This is a weight that is challenging, but one that you can complete unbroken for 9 reps within the workout
STRATEGY
GENERAL
With some rest built in, let’s move with a sense of urgency from movement to movement
However, with your score being the slowest of the 5 rounds, let’s make sure to move at a sustainable pace from the beginning
A helpful approach can be to establish your first round as your slowest, and then try to get 1 second faster with each round
BIKE
With each round beginning on the bike, start with a quick 3-5 second burst before settling into a moderately fast pace
This should be a speed that you see yourself holding in rounds 3-5
DOUBLE DUMBBELL POWER SNATCHES
If you’re going to break one of the weight movements, make it the double dumbbell power snatches
The weight returns to the floor on each rep anyways, so these breaks are fairly quick compared to the thrusters
Get to rep 8 and see how you feel before breaking
If you think you can hold on for another 7 without negatively affecting the thrusters, do it
THRUSTERS
With just enough reps and some rest following the thrusters, see if you can hold on for unbroken sets throughout
You can adjust your pace on the first two movements to better enable you to maintain 9 straight reps across the 5 rounds