CrossFit Indian Trail – CrossFit

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Warm-up

Squat Warm-Up #1 (No Measure)

2:00 bike

spiderman and reach

squat hold and flossing

10 air squats

10 single leg heel taps from small box

banded side steps

banded tempo air squats

*Barbell warm up
before metcon:

prone snatch grip scorpion stretch

10 kb swings

y’s t’s w’s

empty barbell snatch warm up

5 snatch pulls

5 muscle snatchs

5 low hang power snatches

Weightlifting

Back Squat (5×3 @ 84%)

Do one set every 2 minutes

Metcon

Golden Retriever (Time)

250 m row

25 power snatches (75/55)

250 m row

25 power snatches (75/55)

250 m row

25 power snatches (75/55)

250 m row
TARGET SCORE

Target Time: 8-9 minutes

Time Cap: 13 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE!! We want you to push your power snatch pace and stay moving steady on the row!

How it should Feel: GRIPPY!! This one will be all about hanging onto the snatch for continuous reps, while not failing on your grip!

WORKOUT STRATEGY & FLOW

Power Snatch: Find a comfortable snatch and use those hips! Don’t stop moving for long and keep getting back to the barbell!

Row: A moderate pace is fine here if you need to recover slightly for each set of power snatches to come. Then full send on the last row!

Afterbash

Metcon (Time)

100 abmat sit ups for time