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Today's WOD


Wednesday 04082020

April 8, 2020 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

https://youtu.be/_tzNkwUwvzI

Weightlifting

Metcon (Weight)

On the 2:00 x 5 Sets:

1 Pausing Snatch Deadlift

1 High Hang Snatch Pull (pockets)

1 Hang Snatch Pull (knees)

1 Snatch Pull (floor)

Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Set #3 – 60% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 70% of 1RM Snatch”
STIMULUS

GENERAL

Four rep complex

Pause for (1)s at knees and pockets on the Pausing Snatch Deadlift

Focus here is on bar positioning in relation to the body

A vertical bar path is the aim

We move the body around the bar, not the opposite

A “pull” finishes with a big shrug at the top, but long arms

https://youtu.be/QYK17WxQrCA for a Complex Demo

Metcon

Snake Bite (Time)

21-15-9:

Squat Snatch (95/65) Kilos: 43/29

Chest to Bar Pull-ups

RX+ – 95/65 & Chest to Bar

RX – 75/55 & Pullups
STIMULUS

GENERAL

“Snake Bite” is a CompTrain Benchmark workout last completed on 9.30.19

This higher skilled couplet workout should take between 5-12 minutes to complete

SQUAT SNATCHES & CHEST TO BAR PULL-UPS

Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh

Choose a pull-up variation that you could also complete the set of 21 in 1-2 sets when fresh

Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions

STRATEGY

GENERAL

With a total body pull followed by an upper body pull, there will definitely be some interference between the two movements

Break up the round of 21 in a way that sets you up for a strong round of 15

With only 6 less reps than the opening round and some fatigue setting in, being able to stay moving efficiently through this middle round is the most important part of the workout

Consider the potential rep schemes below for each movement

SQUAT SNATCHES & CHEST TO BAR PULL-UPS

Round of 21

7 Sets: 3’s

6 Sets: 6-5-4-3-2-1

5 Sets: 5-4-4-4-4

4 Sets: 6-5-5-5

3 Sets: 7-7-7 or 8-7-6

2 Sets: 12-9

Round of 15

5 Sets: 3’s

4 Sets: 4-4-4-3

3 Sets: 5-5-5 or 6-5-4

2 Sets: 8-7

Round of 9

3 Sets: 3’s

2 Sets: 5-4

SUBS

CHEST TO BAR PULL-UPS

Reduce Reps

Chin Over Bar Pull-ups

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Ring Rows

Extra Credit

Metcon (No Measure)

3 Giant Sets:

15-13-11-9

Romanian Deadlifts*

Dumbbell Bench Press

Rest 2 Minutes Between Sets
STIMULUS

GENERAL

A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

Our focus in the first part of Body Armor is on our grip strength, posterior chain, and upper body pressing

Use one for the Romanian Deadlifts and one weight for the Dumbbell Bench Press across the 4 sets

Rest 2 minutes between sets

ROMANIAN DEADLIFTS

We’ll use a barbell for the Romanian Deadlifts

We’ll train our grip strength by gripping this barbell with a double overhead grip and without a hook grip

Choose a weight that is challenging, but one that allows you to complete each set unbroken

https://youtu.be/ii2AQZTU-zY for a demo video

Metcon (No Measure)

3 Giant Sets:

9 Strict Toes to Bar

15 GHD Sit-Ups

21s L-Sit on Paralettes
STIMULUS

GENERAL

In the second part of Body Armor, we’ll work through some high interference midline work

Try to move with a purpose through the 9-15-21

Rest as needed between after each set to maintain quality

MOVEMENT VIDEOS

Strict Toes to Bar: https://youtu.be/-ZRG5qQYmgs

GHD Sit-ups: https://youtu.be/EeJEx5-YO88

L-Sits: https://youtu.be/kDOjjpwar-s

SUBS

Strict Toes to Bar

Reduce Reps

Feet as High as Possible

GHD Sit-ups

Weighted AbMat Sit-ups https://youtu.be/dqbCN9q1Owc

L-Sit

Hanging L-Sit From Pull-up Bar

42 Seconds of Flutter Kicks https://youtu.be/1rbuQjF7RQA

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