CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You’ll miss the best things if you keep your eyes shut.” – Dr. Suess
MOBILITY
PVC Pass Throughs – 1:00
PVC Around The Worlds – :30s/Direction
wrist stretch
Banded good mornings
Y’s, T’s, W’s, cuban presses
russian baby makers
20-30 sec handstand hold
50 foot OH DB carry/side
2-3 eccentric handstand push ups
empty barbell snatch warm up
Weightlifting
Metcon (Weight)
Power Snatch
5 Sets:
2 Power Snatches @ 68-73% of 1RM Snatch
Stimulus
– Sets do not need to be completed unbroken. Feel free to drop the bar from overhead and fully reset before the second rep.
– Athletes choice on weight jumps but we want to stay between 68-73% of our 1RM Snatch.
– Score: Record all weights used.
Metcon
The Flip Side (Time)
3 Rounds:
21 Kipping Handstand Push-Ups (Double DB Push Press 50’s/35’s)
12 Power Snatches (95/65)(75/55)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)(75/55)
Time Cap: 22 Minutes
Stimulus
– Conditioning Category: Threshold
– Let’s make it our goal to complete couplet #1 in ~6:00-9:00 and couplet #2 in ~9:00-12:00. That means each round in the first couplet should take 3:00 or less and each round in the second couplet should take 4:00 or less.
– The kipping hanstand push-ups in couplet #1 should take less than 2:00 each round. Reduce the reps or modify the movement if needed.
– The power snatches should take less than 1:00 in both couplets. The weight should be light and completed in no more than 2 sets on any round.
– The bar facing burpees in couplet #2 should take less than 2:00. Reduce the reps if needed.
– Score: Time. If you get time capped, add 1s to your time for every missed rep.
Strategy
– Aim to complete the handstand push-ups in 5 sets or less. This could be 6-5-4-3-3, 6-5-5-5, 7-7-7, 12-9, or 21 straight. We want to pick the strategy that has us resting the least about of time between sets.
– Aim to complete the snatches in 1-2 sets. 1 break here may be smart in order to save the shoulders a bit for the handstand push-ups.
– When we get to the 2nd couplet, we want to push the burpees a bit. It is going to be easy to lose a lot of time here.
– We can plan to catch our breath on the power snatches by slowing our cycle time down a bit here. We still want to aim for 1-2 sets here.
Modifications
KIPPING HANDSTAND PUSH-UPS
– Reduce Reps
– 1-2 AbMats
– Hand Release Push-Ups
POWER SNATCHES
– Reduce Reps
– Reduce Weight
– Single Dumbbell Snatches
– Double Dumbbell Sntaches
BAR-FACING BURPEES
– Regular Burpees
– Burpees Over Dumbbell(s)