CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
15/12 Calorie Row
1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)
12/9 Calorie Bike
10 Russian KBS + 25 Double-Unders
1 Set:
4 Cossack Squat
4 Russian Baby Makers
4 Slow Waiter Squats (each side)
:15s GHD Static Hold – Belly Up (Supine)
Weightlifting
Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.
This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
Metcon (Time)
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.
Metcon
BFF (AMRAP – Reps)
Ascending Ladder for 12 Minutes:
3 Calorie Row
3 Kettlebell Swings
3 Wallballs
6 Calorie Row
6 Kettlebell Swings
6 Wallballs
9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.
Kettlebell Pounds – 53/35
Wallball Pounds – 20/14
Wallball Targets – 10’/9′
Ascending ladders are tricky repetition schemes.
They lure us into a higher intensity start, given the smaller rep schemes. We can complete the set of 12’s unbroken, so we often go for it. Yet the opening rounds, 3-6-9-12, may account for 25% of the workout. It feels like a lot, especially because it’s what starts the workout, but what often happens is that we spend nearly half of our workout in the final round.
The “halfway point” is a visualization we want to keep in mind, recognizing that as the workout moves on, the rep scheme becomes more challenging. Knowing these, we can ease in with lower intensity, keeping reserves for the back half…when we really want it.