CrossFit Indian Trail – CrossFit
Warm-up
Warm Up (No Measure)
3 Rounds
250 Row
10 Spider walks
5 Inch Worms with push up
5 Wall Openers
5 Hang Power Snatch w/empty bar
5 OHS w/empty bar
30 Second couch stretch (quads)
Gymnastics
Warm-up (No Measure)
15:00 of Handstand Walk Practice
Weightlifting
Squat Snatch Stamina (Weight)
On the Minute x 5:
5 “Touch and Go” Squat Snatches
This is a workout we will repeat, so let’s start with a baseline today. Athlete’s choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.
If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed as we will have a chance to improve on so. But as we start, it is far better to choose a load that is slightly too light, and make it, than choose one that is slightly too heavy, and not.
Metcon
Hop Scotch (Time)
5 Rounds:
10 Power Snatches
10 Box Jump Overs (24″/20″)
Barbell Pounds – 95/65
In “Hop Scotch”, we are looking for a light load on the barbell. One that we can cycle for 21+ reps unbroken when fresh, so that we turn this piece into a metabolic challenge (versus a strength issue). We want this workout to be short, fast, and intense.
Despite these intentions, we still want to think through the full five rounds in our strategy. What our strategy is not, is to hold onto the bar for as long as we can and then change to smaller sets. Put ourselves, visually, into the 4th rounds. How we are breaking up the barbell there may be a good starting point in the opening rounds. Consistency always trumps coming out hot, with the one exception being… out-running the workout. And those are few and far between, being in the very short time frame.
On the box jump overs, think tight motions. This is a movement where we can spill body parts all over the place, expending energy when we don’t need to. In the warmup, think through our movement here and aim to tighten things down. No wasted motion, leads to no wasted energy.
Extra Credit
Metcon (No Measure)
Not for Time:
100m Sled Pull – Light Load
30 AbMat Sit-Ups, 30 Hip Extensions
100m Sled Pull – Moderate Load
20 Weighted AbMat SU, 20 Weighted Hip Ext
100m Sled Pull – Heavy Load
10 Weighted AbMat SU, 10 Weighted Hip Ext
In the opening round, we have our lightest sled pull along with unweighted midline movements. In rounds two and three, we are building to moderate and heavy loads. Not for time or score, but moving with a purpose.