CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris
It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present is ironically the most challenging of the three.
Depression is when we dwell on the past. Anxiety is the fear of the future. And neither lead to happiness.
Happiness is not something we find in the past, and it’s definitely not something we postpone for the future. It is something we design for the present.
MOBILITY
Couch Stretch
Pike Stretch
Child’s Pose
ACTIVATION
2 Sets
1 Minute Row
60 Single Unders
1 Minute Bike
2 Sets
15 Banded Good Mornings
30 Second Front Plank
Weightlifting
Metcon (Weight)
Snatch Technique
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 3-Position Power Snatch + 1 Overhead Squat
2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat
Set 1: 45% of 1RM Snatch
Set 2: 50% of 1RM Snatch
Sets 3-5: 50-55% of 1RM Snatch
STIMULUS
DESCRIPTION
We’re working squat technique above and below parallel in this ‘On the Minute’ piece
After completing the listed work, you’ll rest until the top of the next minute before beginning the next set
The 3 positions for the power snatch and squat snatch will be the same:
1st Position: High Hang (Pockets)
2nd Position: Hang (1 Inch Above Knees)
3rd Position: The Floor
Each complex finishes with 1 overhead squat
The 4 reps are designed to be completed without letting go of the bar
These light-moderate percentages are based off your 1RM Squat Snatch
See below for a demo of each complex
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/iZzZ5Q2Bph8
Metcon
Cookie Monster (AMRAP – Rounds and Reps)
AMRAP 15:
20 Power Snatches (95/65)(75/55)
40 Double Unders
20 Burpees
40 Double Unders
STIMULUS
DESCRIPTION
This 15-minute workout features a light weightlifting movement and two bodyweight movements
The intended scoring range for this workout is between 3-5 rounds
POWER SNATCHES
This should be a load that allows you to complete 21+ reps unbroken when fresh
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in 45 seconds or less
See further down the page for a list of subs
BURPEES
The burpees in todays workout are standard burpees
The chest and thighs touch the floor in the bottom
You can jump up or step up off the floor
Jump to full extension with a small clap overhead and some air under the feet at the top”
“# STRATEGY
GENERAL
One method that can work well on workouts like this is having a time goal per round
We can use the intended scoring range of 3-5 rounds as a guide for this strategy
We’ll split the difference and use a 4 round goal as an example
If the goal is to get 4 rounds, you’ll have to complete one round every 3:45
This means you’ll look to average just under 1 minute per station
Your targets on the clock to finish each round would be [3:45-7:30-11:15-15:00]
Having these targets can help you gauge how quickly to move
You can then break down the goal round time further into rough movement times:
20 Power Snatches: 1:00
40 Double Unders: 0:45
20 Burpees: 1:15
40 Double Unders: 0:45
When you begin with the end goal in mind, you can then work backwards to figure out what you’ll have to do to get there
Decide where you want to finish before the workout starts and then calculate what speed is necessary to accomplish that
POWER SNATCHES & DOUBLE UNDERS
If you see yourself breaking these at some point, do so from the beginning
A quick, planned break at the halfway point can help you stay moving consistently for 15 minutes
BURPEES
Move at a steady pace through your burpees and try to keep a rhythm to your breathing
Hold a speed that allows you to pick up the rope within :10
Extra Credit
Metcon (No Measure)
Body Armor
3 Giant Sets:
Max Strict Pull-ups
Max Alternating Dumbbell Strict Presses
Rest 2 Minutes Between Rounds
STIMULUS
DESCRIPTION
Todays Body Armor will target our strict upper body pressing and pulling
“Giant Sets” mean you’ll move directly from your max set of strict pull-ups into your max set of alternating strict presses
Rest 2 minutes following the strict presses
Record total reps at each movement for each round and note dumbbell weight used
STRICT PULL-UPS
Choose a variation that allows you to complete at least 7 reps each round
With this being a max set, you can dead hang as needed between reps
Once the hands come off the bar or when you have to use the hips for assistance, the set is over
ALTERNATING DUMBBELL STRICT PRESSES
You’ll hold two dumbbells in the front rack for this movement
Press one bell overhead while the other remains in the front rack
You can press the opposite bell overhead when the other bell returns to the front rack
Choose a set of weights that allows you to complete at least 7 reps each side
SUBS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Rows