CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
MOBILITY
200m light jog
floor sweeps
quad stretch
spiderman walk
hi knees
butt kickers
air squats
inchworms with push up
leg swings front/back
leg swings side to side
warm up wall balls
warm up DB snatches
Metcon
Go Fetch (Time)
For Time:
50 Wallballs (20/14)(14/10)
800m Run
50 Alternating Dumbbell Power Snatches (50/35)(35/20)
800m Run
50 Alternating Dumbbell Power Snatches (50/35)(35/20)
800m Run
50 Wallballs (20/14)(14/10)
Stimulus
– Conditioning Category: Pacer
– In this longer workout, let’s see if we can match our strategy on the wallballs and snatches in the first half, to the wallballs and snatches on the second half.
– Score: Total Time.
Strategy
THE BIG TAKEAWAYS
1. The least important movement in this workout will be the run. It is the only place we are always going to continue forward progress no matter what.
2. Our first 50 wallballs are naturally going to feel much different than our last 50. Vision yourself at the the end of this workout and decide how many sets you will likely need to complete the last set of wall balls. We can use that strategy right from the very beginning. Some options to consider:
30-20
20-15-10-5
12-11-10-9-8
10-10-10-10-5-5
3. If you are confident you can go unbroken on the snatches both sets, then let’s go for it! If you think you might need 1 break, let’s paln to do that on both sets. The first and fastest option is to switch hands on the way down, however, if you feel like you need to slow things down slightly, be ready to switch gears and start switching hands with the dumbbell on the ground.
Modifications
WALLBALLS
– Medball Squat Jumps
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
800M RUN
– 800/600m Ski
– 2000/1600m Bike (Any)
– 600m Air Run
– 1000/800m Row
ALTERNATING DUMBBELL POWER SNATCHES
– Light Barbell Power Snatches
– Kettlebell Swings