CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs + around the worlds
banded lat stretch
samson stretch
kneeling thoracic rotations
8-10 kip swings
y’s t’s w’s cuban presses
banded good mornings
8-10 kip swings + 5 toes to bar
Empty barbell snatch warm up
Weightlifting
Metcon (Weight)
5 Sets:
3 Squat Snatches
All sets performed @ 75-80% of 1RM Snatch
– Rest as needed between sets.
– Reps do not need to be completed touch and go. Feel free to drop from the top and reset each rep.
– Score: Enter all weights.
Metcon
I Love This Bar (2 Rounds for reps)
AMRAP 7:
Max Power Snatches (115/85)(95/65)
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Max Bar-Facing Burpees
On the Minute:
7 Push Presses (115/85)(95/65)
– CONDITIONING CATEGORY: Sprint
– POWER SNATCHES: Steady singles.
– TOES TO BAR: 1-2 sets.
– PUSH PRESSES: Unbroken sets.
– SCORE: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.
POWER SNATCHES
– Reduce Load
– Single Dumbbell Power Snatches
– Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
BAR-FACING BURPEES
– Lateral Barbell Burpees
– Regular Burpees
PUSH PRESSES
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses