CrossFit Indian Trail – CrossFit
Snatch Warm-Up #1 (No Measure)
2:00 bike/row/run
PVC pass throughs and windmills
PVC banded opener on rig
10 standing kang squats + 10 alt. cossack squats
10 warrior squats
15-20 banded good mornings
y’s t’s w’s cuban presses
*barbell warm up then…
5 Muscle snatches
5 Snatch high pulls
3 Hang Power Snatches
5 Snatches (get lower in squat on each rep)
Snatch pull + 1 Snatch + 1 Snatch high pull + 1 Snatch (5×4 building)
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE
Barbell Back Rack Lunges (10-8-6-4-2 building in weight)
10 Barbell Back Rack Lunges @ 5/10 RPE
8 Barbell Back Rack Lunges @ 5.5/10 RPE
6 Barbell Back Rack Lunges @ 6/10 RPE
4 Barbell Back Rack Lunges @ 6.5/10 RPE
2 Barbell Back Rack Lunges @ 7/10 RPE
Deadlift (5×4 building
*Do I set every 1:30)
4 Deadlift @ 5/10 RPE
4 Deadlift @ 5.5/10 RPE
4 Deadlift @ 6/10 RPE
4 Deadlift @ 6.5/10 RPE
4 Deadlift @ 6.5/10 RPE
RPE Scale (No Measure)
RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load
Keller’s 7k/4k rowing terrace (Time)
1000m row
800m row
600m row
400m row
200m row
800m row
600m row
400m row
200m row
600m row
400m row
200m row
400m row
200m row
200m row
*rest 1 minute between intervals
*Rx + as written
Rx – start at 800m row set