CrossFit Indian Trail – CrossFit
Warm Up
Warm-up (No Measure)
*if ealy to class, spend some time on crossover symmetry activation exercises
pvc pass throughs and rotations
spiderman and reach (5/side)
bird feeders (10x/leg)
warrior squats
15 light kb swings
y’s t’s w’s cuban presses
plate overhead, squat, plate press, stand (5x)
*squat snatch warm up together
-5 snatch high pulls
-5 snatch muscle snatches
-5 hang power snatches
*rest :30
-5 overhead squats
-5 high hang snatches(yes these are squat snatches)
Weightlifting
High-Hang Snatch (5×3 high hang snatches (yes, squat if you are able)
3 High Hang Snatch @ 5/10 RPE
3 High Hang Snatch @ 6/10 RPE
3 High Hang Snatch @ 6.5/10 RPE
3 High Hang Snatch @ 7/10 RPE
3 High Hang Snatch @ 7/10 RPE
*Do one set every 2 minutes.
Metcon
Shuttle to Overhead (Games 2022) (3 Rounds for reps)
From 0:00-2:00 (2 minutes)
Run 400 m
Max shoulder to overhead (205/125)
-Rest 1 minute-
From 3:00-6:00 (3 minutes)
Run 600 m
Max shoulder to overhead (205/125)
-Rest 2 minutes-
From 8:00-12:00 (4 minutes)
Run 800 m
Max shoulder to overhead (205/125)
Rx+ : As written
Rx :
From 0:00-2:30 (2:30 minutes)
Run 400 m
Max shoulder to overhead (135/95)
-Rest 1 minute-
From 3:30-7:00 (3:30 minutes)
Run 600 m
Max shoulder to overhead (135/95)
-Rest 2 minutes-
From 9:00-13:30 (4:30 minutes)
Run 800 m
Max shoulder to overhead (135/95)
*You may go from a rack or jerk blocks
*Score reps for shoulder to overhead in notes