Announcements
Monday 9/2 – All afternoon classes cancelled.
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Let’s Go!
200 m run
high knee karaoke
toy soldiers
spiderman and reach
side lunges
bear crawl forward/backward
goblet squats
barbell warm up
Weightlifting
Clean Complex (Every 1:30 x 7 Sets: )
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
STIMULUS
All three reps of the complex are desinged to be completed without letting go of the bar
The power clean and squat clean come from the ground, while the hang squat clean starts above the knee
With the clock still running from part 1, these rounds will begin on the 10:00 – 11:30 – 13:00 – 14:30 – 16:00 – 17:30 – 19:00
The following percentages are based off of your 1RM Squat Clean:
Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-7: Build to a Heavy Complex
Metcon
Squeaky Clean (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
STIMULUS
In this 3-round workout, we’re looking to choose a lighter barbell weight that you could cycle for 20+ cleans unbroken when fresh
The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees
STRATEGY
Power Cleans
The power cleans lead off the first 7 of 21 power cleans
While they are the shorter range of motion and we could go for big sets, they are less important than the 14 squat cleans
Singles or small sets can set you up nicely for the harder 14 reps that follow
We can also consider breaking after the 6th power clean, doing the final power clean, and then keeping the bar above the knee for the first hang squat clean
Some breakup options are below:
Singles
3-3-1
6-1
Hang Squat Clean
Since the hang squat clean requires us to stay above the knee, this is a movement we want to cycle for big sets
It is better to go slower on the power cleans to go bigger here
Let’s aim for an unbroken set, with 1 break max:
Unbroken
4-3
Squat Cleans
Coming off a big set of hang squat cleans, let’s make it our aim to just get started into the last 7 reps of the round
Having to go back to the ground, singles are likely the best option, with small sets in a close second:
Singles
4-3
1-2-2-2
Run
Let’s run at a pace that allows you to thrive on the barbell in round 1
Starting off the second and third runs, the legs will likely feel a little heavy from the squat cleans
Use the first 100 or so meters to recover before settling into a similar pace to the 1st round
SUBSTITUTIONS
Run
500 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
Extra Credit
Metcon (No Measure)
4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24″/20″)
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions
Rest 2 Minutes Between
STIMULUS
On all three movements, it is your choice on loading
Choose loads that allow you to complete the movement with no more than 1 quick break
Use 2 kettlebells in the front rack for the box step-ups, alternating legs for a total of 6 reps each side
The D-Ball is to be held above the belly button in “bear hug” style
Pause for 2 seconds at the top of each hip extension
Note weights used for each as your score
SUBSTITUTIONS
D-Ball Hold
30 Second Heavier Kettlebell or Barbell Front Rack Hold
Weighted Pausing Hip Extensions
Romanian Deadlifts
Barbell or Banded Good Mornings