CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

De-Load Week

10 pvc pass throughs + 5 rotations/side

1:00 overhead opener

5 spiderman and reach/side

Coach Margee complex : russian baby maker, inchworm w/push up, downward dog, calf stretch, warrior squat (Repeat 5x)

5 prone swimmers

2 Rounds of:

5 lateral step downs/side

15 banded good mornings

10 banded pull aparts

8-10 kip swings +5 strict toes to bar

*Barbell Warm up


Metcon (Weight)

Snatch Balance Complex (On the 0:00…)

On the 1:30 x 4 Sets:

1 Snatch Balance

1 Pausing Overhead Squat

Snatch Complex (On the 6:00…)

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set 1: 50% of 1RM Snatch

Set 2: 54% of 1RM Snatch

Set 3: 58% of 1RM Snatch

Set 4 – 62% of 1RM Snatch

Sets 5-7: 65-70% of 1RM Snatch

The first two barbell complexes of the day will start on a running clock, with this one beginning on the 0:00

The 4 rounds begin on the 0:00 – 1:30 – 3:00 – 4:30

The goal of this complex is to work on balance and positioning in the bottom of our Snatch, which primes us for the heavier loads in the following complex

The bar comes from the rack and the two reps are meant to be completed without dropping

Keep the weight to light technique loads, in the range of 40-50% of your estimated 1RM Snatch


The second barbell complex on the running clock begins on the 6:00

Rounds here start on the 6:00 – 7:30 – 9:00 – 10:30 – 12:00 – 13:30

The barbell starts from the floor here and the three reps are meant to be completed without dropping

The weights are intended to be heavier than our first complex, progressing from 50-70% of your 1RM Snatch

There is no pause in the bottom of these Overhead Squats


Paw Patrol (AMRAP – Rounds and Reps)


60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)(95/65)

Moving through 3 higher skilled movements in this 15-minute triplet workout

To complete the first two movements as written, we recommend having at least 75+ double unders and 20+ toes to bar unbroken when fresh

Adjust reps or choose a variation listed in “Subs” as needed

Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets

Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead


Grip will likely be a major factor over the course of the 15 minutes today

We can manage our grip, as well as our speed, from the very first round today

Let’s go purposefully slow and conservative on the first round, using it as our “feel out round”

Break up each movement more than you think you need to early on

This will give you a good idea of what pace and break-up plan you can sustain for the entire workout

It is better to start slower and speed up than it is to start fast and slow down

Consider the following sets for each movement, taking into account what you see yourself holding 10+ minutes into the workout:

Double Unders

1 Set: 60

2 Sets: 30-30

3 Sets: 20-20-20 or 30-20-10

Toes to Bar

1 Set: 20

2 Sets: 10-10 or 12-8

3 Sets: 8-7-5

4 Sets: 5-5-5-5

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

Hang Squat Snatches

1 Set: 10

2 Sets: 5-5 or 6-4

3 Sets: 4-3-3

Double Unders

Reduce Reps

1 Minute of Practice

90 Single Unders

Toes to Bar

Reduce Reps

Knees to Elbow / Chest / Waist

Feet as High as Possible While Maintaining Rhythm