CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“The future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.
View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?
MOBILITY
Up Dog
Down Dog
Child’s Pose
ACTIVATION
Overhead Circles: 20 reps each direction
Front Plank: 1 minute
Handstand Weight Shifts: 2 x 20 seconds
Weightlifting
Power Snatch
On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1 Minute
On the Minute x 3:
3 Touch and Go Power Snatches
Rest 1 Minute
On the Minute x 3:
1 Power Snatch
STIMULUS
DESCRIPTION
Cycling power snatches is a big focus of today’s day of training
Before completing light snatches in the conditioning piece that follows, we’ll cycle some heavier loads here
The sets of 5 and 3 are designed to be complete unbroken as “”touch-and-go”” reps
Look to build in weight over each of the 9 sets
The piece flows like this
(On the 1:00): 5 Touch and Go Power Snatches
(On the 2:00): 5 Touch and Go Power Snatches
(On the 3:00): 5 Touch and Go Power Snatches
(On the 4:00): Rest
(On the 5:00): 3 Touch and Go Power Snatches
(On the 6:00): 3 Touch and Go Power Snatches
(On the 7:00): 3 Touch and Go Power Snatches
(On the 8:00): Rest
(On the 9:00): 1 Power Snatch
(On the 10:00): 1 Power Snatch
(On the 11:00): 1 Power Snatch
Record your heaviest single rep as your final score for the day
You can record the weight for your other 8 sets in the notes section
Metcon
Hot Flash (Time)
30-20-10:
Power Snatches (95/65)(75/55)
Kipping Handstand Push-ups
12 Minute Time Cap
STIMULUS
DESCRIPTION
We’ll work through large ranges of motion in this simple couplet of weightlifting and gymnastics
This 3 rounder will primarily test conditioning, upper body stamina, and your ability to use your hips effectively
Choose weights and variations that ideally allow you to complete this under the 12 minute time cap
POWER SNATCHES
Choose a light weight today that you are able to cycle for 21+ reps unbroken when fresh
Within the workout, smaller sets are preferred over quick singles
KIPPING HANDSTAND PUSH-UPS
If you have 21+ kipping handstand push-ups unbroken when fresh, let’s complete this station as written
If you’re not there yet, we can reduce the reps or choose a variation listed in “subs”
Common volume modifications from the prescribed 60 reps will be:
21-15-9 (45 Total Reps)
15-10-5 (30 Total Reps)
STRATEGY
GYMNASTICS
This workout will likely come down to finding sustainable sets of handstand push-ups
Locking out power snatches overhead combined with kipping handstand push-ups will challenge upper body pressing stamina
It may be best to be fairly conservative through the opening round of 30
There are 30 reps in the final 2 rounds of the workout as well (20-10)
In an perfect world, the first 30 reps and the final 30 reps take about the same time to complete
We’d rather break these up early and hold those sets across the board than start big and break a ton later on
Being aggressive with the hips in the kip will also help to take quite a bit of strain off the upper body
WEIGHTLIFTING
While we’re capable of completing large sets, this could be a good time to give the arms a break
Smaller sets or even quick singles can give you more time to recover while continuing to move forward