CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
Spend a few minutes before class rolling quads, hamstrings, glutes
2:00 bike
10 pvc pass throughs + 5 rotations/side
5 spiderman and reach
10 air squats
1:00 overhead opener
10 warrior squats
2 Rounds of:
8 kb swings
5 kb C&J’s/side
8 goblet squats
5-8 kip swings
3 strict pull ups
*Barbell warm up
Weightlifting
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
STIMULUS
This is the 2nd week of a 3 week incremental build in percentages on front squats waves
We’re building 3% across all lifts from last week
Percentages are based off your 1RM Front Squat
Each set will start on the top of the minute
Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
Metcon
Blue Steel (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
STIMULUS
General
Separated by calories on the bike, we have 3 rounds – 3 movements – 3 times through
You’ll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the bike calories
Your score is total time it takes to complete the workout
Barbell
The power snatch comes from the floor and is designed to be very light
This should be a load that you can complete ideally unbroken each time
Toes to Bar
With a small number of reps each time, choose a variation or rep scheme that allows you to complete the 7 toes to bar in 1-2 sets
Box Jumps
With these being regular box jumps, let’s stand to complete extension on top of the box at the finish of each rep
STRATEGY
Snatches and Toes to Bar
We have a light weight and low reps on the barbell
That being said, let’s see if we can complete the power snatches in 1-2 sets
The same goes for the toes to bar, as the smaller rep scheme enables us to push the limits for big or unbroken sets
Try to go 7 straight or maybe even a quick 4-3
Box Jumps
Use the box jumps as your pacer in order to allow for bigger sets on the first two movements
Since we’re not holding onto anything on the box jumps, we can simply keep moving here finding a pace that supports strong snatches and toes to bar
Bike
Expect to spend around 2:30-4:00 minutes on the bike for the 50/35 Calories
The main goal here is to make the second bike the same speed, if not faster, than the opening bike
If we’re able to do that – there’s a great chance we paced it out effectively
SUBSTITUTIONS
Bike
800 Meter Run
Toes to Bar
Reduce Reps
Feet as High as Possible
Knees to Elbows / Chest / Waist