CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotations
banded lat stretch
spiderman and reach with hamstring lockouts (5x/leg)
bird feeders (7x/leg)
banded good mornings (15-20x)
y’s t’s w’s (10-12 reps/exercise)
kip swings (8-10x)
barbell warm up (5x each)
-snatch grip high pulls
-muscle snatches
-low hang power snatches
5 kip swings + 3-5 toes to bar
5 power snatches (empty barbell)
5 toes to bar
5 power snatches (wod weight)
Snatch grip push press + Pause Overhead Squat
3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch
*Pause 2 seconds at bottom of OHS
Croissant (Time)
Rx+
27-21-15-9
Toes to Bar
Power Snatch (75/55)
Rx 21-15-9
Toes to Bar
Power Snatch (65/45)
* Time Cap is 12 minutes
Toes to Bar : 1-2 sets must be the standard. We start fresh on the pull-up bar, so your grip is fresh and ready.
Power Snatch : Lightweight (-50% of 1 RM power snatch), where muscle snatch could be the more efficient, quicker option to mow through these reps. 1-2 sets is what we want here too, be over-aggressive with your hips, and relax your grip at the top of each rep.