CrossFit Indian Trail – CrossFit
Warm-up (No Measure)
10 Russian Baby Makers
10 Banded Pull Aparts
5 Inchworms w/ pushup
10 PVC Pass Throughs
10 Hollow Rocks
Coach Review Snatch Complex w/ Empty Bar
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy for the day.
Snatch Pull – Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.
Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.
Rush Hour (Time)
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches
Barbell – 135/95
In “Rush Hour” we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we’ll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.
In other words, if we have rounds that look as follows, the “2:09” time will be our score for the day:
1:45, 1:49, 2:01, 2:09, 1:52
Let’s still record all five rounds, and the system will pick up on our slowest round.
Stimulus wise, we have a moderately heavy barbell at the end of each set – the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach – but we want the barbell to be managable enough so that we simply aren’t forced to.
Today is a great opportunity to push the bike. To capitalize on the exponential accumulaiton of calories. Recognizing that our rest is going to be limited between rounds, it is not an all-out sprint, but let’s get outside out comfort zone here, reminding ourselves that we are in training. We’d rather make a mistake here by pushing a bit too hard on the bike, than not hard enough.
On the barbell-facing burpees, a smooth, methodical pace is our aim. We are looking for an immediate transition to the barbell, so being a touch conservative on our pacing here to allow that will be important. If we see ourselves struggling some on the barbell loading, we want to pace these a little more. If we are very storng on the barbell, we can push our intensity here.
And finally, on this power snatch barbell, we are looking for an aggressive finish.
Metcon (No Measure)
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.
There is no rest between rounds – we roll directly into the second. In full, this is a 1,800m recovery based row. Emphasis on the word “recovery”… let’s get some good effort in here, but this is meant to be more of a recovery, than a capacity building, finisher.
The “2K + “X” is in relation to our personal /500m splits on our best 2K row. As an example, if an athlete has a best 2K row at 8:00 total, their /500m splits on that effort would average out to 2:00.
300m Slower = 2:00+18s = 2:18
300m Moderate = 2:00+10s = 2:10
300m Fast = 2:00+2s = 2:02