CrossFit Indian Trail – CrossFit

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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