CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 on/:30 off x 3 Rounds Double Unders
Then…
2 Rounds:
10 Up Down Arounds w/ arms
10 Jack and Jill’s
10 Jumping Lunges
10 Step Duck Walk forward and back
5 Burpees
Weightlifting
Metcon (Weight)
On the 2:00 x 7 Sets:
25′ Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch
Start at 70% of our estimated 1RM, steadily building to a heavy for the day.
If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.
Handstand Hold (static hold)
Box Shoulder Taps
Handstand Weight Shifting
Metcon
Scarface (Time)
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees
Score is total time for all (6) rounds of completion.
Stimulus wise, we are looking for the following criteria for each snatch barbell:
1st Weight – A weight we could cycle for 8 reps unbroken if we went for it.
2nd Weight – A weight we could cycle for 12 reps unbroken if we went for it.
3rd Weight – A weight we coudl cycle for 16+ reps unbroken if we went for it.
Reducing load as we move, “Scarface” shares resemblances back to a workout in the final CrossFit Regional. Stimulus wise, we are looking for loads that we can move for sets throughout. We may turn to steady singles early in the workout with our specific individual strategy in mind, but if had to at any point, we could string together reps. That way this workout is more of a conditioning stimulus than a steady and slogging singles workout that reaches well past the 10:00 mark.