CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Today’s Mindset

“Bread today is better than cake tomorrow” – Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:

That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the *next one*. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even *harder now* to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

Warm-up (No Measure)


2 Minutes on an Erg Machine

… into:

2 Rounds for Quality:

10 Spiderman and Reach (5/side)

1:00 Bottom Squat Hold

1:00 Banded Cross Body Stretch


Part A)

3 Rounds for Quality

10 Calorie Row

10 Cossack Squats

:30s Jump Rope (singles or doubles)

With an empty barbell…

5 Deadlifts

5 Hang Muscle Cleans

5 Front Squats

5 Push Pressess

Part B)

3 Rounds for Quality With an Empty Bar

5 Snatch Deadlifts

5 Hang Snatch High Pull

5 Snatch Grip Push Press

5 Drop Snatch


Cossack Squat

Spiderman and Reach

Bottom Squat Hold

Banded Cross Body Stretch


Metcon (Weight)

Hang Squat Snatch Complex

5 Sets:

1 Pausing High Hang Squat Snatch (pockets)

1 Pausing Hang Squat Snatch (knees)

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knees)

On the pausing reps, we are pausing for 1s at the starting position *and* in the catch.

All percentages are based on 1RM Snatch:

Set 1 – 45% of 1RM Snatch

Set 2 – 50% of 1RM Snatch

Set 3+4+5 – 55% of 1RM Snatch


– This hang snatch complex will be completed unbroken with pauses during the first two reps.

– On the pausing reps, we are pausing for 1s at the starting position *and* in the catch.

– During these pauses, our emphasis should be full engagement and bracing against the weight.

– We should be statues in those positions.

– Our score will be the heaviest set of the complex.

Movement Focus


– Our bar starts in the pocket and we will do a short dip to the power position.

– This is the main drive that will move the bar up.

– Knuckles down with a hook grip engaged.

– Pull ourselves down under the bar while keeping our elbows high and outside.


Little Foot (AMRAP – Rounds and Reps)


25 Double-Unders

9 Toes to Bar

25 Double-Unders

9 Hang Squat Snatches (95 / 65 lb)(75/55)


– “Little Foot” will utilize a lighter hang squat snatch and two gymnastics movements

– The intended scoring range today is between 4-6 rounds (2-3 minute rounds)


– Choose a rep number or variation that ideally allows to you to complete each set in 30 seconds or less


– To complete the 9 reps as written, we recommend having 15+ unbroken reps at each movement unbroken when fresh

– If you’re not quite there, consider lower the weight, lowering the reps, or choosing a toes to bar variation



– The big sticking point in this workout will likely be the hang squat snatches

– There are two options we’ll cover on how to navigate this

– Both options can allow you to keep moving forward, just in different ways

Option 1:

In order to maximize our abilities on the barbell, we can adjust our efforts on the gymnastics movements

Break the double unders and toes to bar in a way that allows you to minimze your sets of hang squat snatches

Think about breaking the rope into 2 sets (15-10) and toes the bar into 2-3 sets (5-4 or 3-3-3)

This should allow you to complete the hang squat snatches in 1-2 sets (9 or 5-4)

Option 2:

Break the hang squat snatches and push through unbroken sets of toes to bar and double unders

In this scenario, 2-3 sets on the barbell would be ideal (5-4 or 3-3-3)



– Reduce Reps

– 40 Single Unders

– 30 Second Time Cap

– Double Taps (Equal Reps)

– Line Hops (Equal Reps)

– Over-and-Back Dumbbell Hops (1/2 Reps)


– Reduce Reps

– Feet as High as Possible

– Knees to Elbow/Chest/Waist

– Toes Raises


– Single Dumbbell Hang Squat Snatches

– Single Dumbbell Hang Power Snatches