fbpx

Today's WOD


Friday 07192019

July 19, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30 on/:30 off x 3 Rounds Double Unders

Then…

2 Rounds:

10 Up Down Arounds w/ arms

10 Jack and Jill’s

10 Jumping Lunges

10 Step Duck Walk forward and back

5 Burpees

Weightlifting

Metcon (Weight)

On the 2:00 x 7 Sets:

25′ Handstand Walk

3 Ring Muscle-Ups

1 Squat Snatch
Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.

Handstand Hold (static hold)

Box Shoulder Taps

Handstand Weight Shifting

Metcon

Scarface (Time)

2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees
Score is total time for all (6) rounds of completion.

Stimulus wise, we are looking for the following criteria for each snatch barbell:

1st Weight – A weight we could cycle for 8 reps unbroken if we went for it.

2nd Weight – A weight we could cycle for 12 reps unbroken if we went for it.

3rd Weight – A weight we coudl cycle for 16+ reps unbroken if we went for it.

Reducing load as we move, “Scarface” shares resemblances back to a workout in the final CrossFit Regional. Stimulus wise, we are looking for loads that we can move for sets throughout. We may turn to steady singles early in the workout with our specific individual strategy in mind, but if had to at any point, we could string together reps. That way this workout is more of a conditioning stimulus than a steady and slogging singles workout that reaches well past the 10:00 mark.

Previous WODs

June 28, 2019

Friday 06282019

June 27, 2019

Thursday 06272019

June 26, 2019

Wednesday 06262019

June 25, 2019

Tuesday 06252019

June 24, 2019

Monday 06242019

June 22, 2019

Saturday 06222019

June 21, 2019

Friday 06212019

Schedule a FREE consultation and class today!