CrossFit Indian Trail – CrossFit
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