CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Mobility:
1. Banded Tricep Stretch: 1 min each side
2. Banded Hamstring Stretch: 1 min each side
3. Butterfly Stretch: 2 min hold
Activation:
2 Rounds:
5 Inchworms w/ push-up
5 air squats (3 sec pause at bottom)
10 PVC pass throughs
200 m Row
Weightlifting
Snatch
Snatch:
On the Minute x 6:
1 Squat Snatch
Minute 1 – 68% of 1RM Snatch
Minute 2 – 71% of 1RM Snatch
Minute 3 – 74% of 1RM Snatch
Minute 4 – 71% of 1RM Snatch
Minute 5 – 74% of 1RM Snatch
Minute 6 – 77% of 1RM Snatch
Minute 6-12:
Build to a heave single for the day. The aim is to be in the range of 85-93%
Stimulus:
We want to use the written percentages to work through percentages to work through two building snatch waves. Our heavy should aim to be in the 85-93% range. We will record all 7 lifts, with our heavy for the day being our score.
Remember, knuckles down with a hook grip engaged. As the bar passes our knees, we peel our shoulders back and allow our knees to drift forward. The bar will end in our power position at the pocket. Our hips go up, driving the bar straight up. Pull ourselves down under the bar while keeping our elbows high and outside.
Modifications:
Clean
Metcon
Litter Box (Time)
For Time:
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Squats (50/35)
9 Deadlifts (155/105)
50/35 Cal Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Squats (50/35)
9 Deadlifts (155/105)
50/35 Cal Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Squats (50/35)
9 Deadlifts (155/105)
50/35 Cal Row
Stimulus:
Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout.
You’ll complete all three rounds of 3-6-9 ideally allow for large, unbroken sets throughout. We expect this workout to take 15-25 minutes to complete.
Burpee Box Jumps:
Facing the box. Jump up to box, can step down. Standing to full extension at the top of each rep.
Double Dumbbell Front squats:
Choose a moderate set of dumbbells that ideally allows you to complete each set of 6 unbroken.
Deadlifts:
Choose a moderate barbell weight that ideally allows you to complete each set of 9 unbroken.
Modifications:
Burpee Box Jumps:
3 Dumbbells burpee box step ups
Reduce weight or height of box
6 Burpee broad jumps
Double Dumbell Squats:
12 Single arm dumbbell squats (6 each)
12 single dumbbell goblet squats
6 barbell front squats
12 jumping air squats
Deadlifts:
18 single dumbbell deadlifts
12 double dumbbell deadlifts
Row:
600 M Run
40/30 Bike
45 Shuttle runs