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 (4-4-3-3-3)
1 Snatch Lift Off + 1 Snatch Pause Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 2 Power Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 7.5/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 8/10 RPE
*Pause is at the top for 1 second.
Shoulder Press (10-8-6-4-2 building in weight)
10 Barbell Strict Press @ 6/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 9/10 RPE
Barbell Front Rack Step Up
14 Barbell Full Grip Front Rack Step Ups @ 6/10 RPE
14 Barbell Full Grip Front Rack Step Ups @ 6.5/10 RPE
14 Barbell Full Grip Front Rack Step Ups @ 7/10 RPE
14 Barbell Full Grip Front Rack Step Ups @ 7.5/10 RPE
14 Barbell Full Grip Front Rack Step Ups @ 7.5/10 RPE
*Each set is 7 each leg.
optional recovery wod (No Measure)
1000/800m row – rest 2 min (1x)
500/400m row – rest 1 min (3x)
250/200m row – rest :30 (5x)