CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
200m light run
pvc pass throughs + rotations
1:00 squat hold
5 russian baby makers
wrist stretch
5 inchworms w/push up and calf stretch
1:00 single/double under practice
10 alternating warrior squats
8-10 bird feeders/side
10 alternating kossack squats
10-12 Y’s, T’s, W’s , cuban press with 2.5/5#
1:00 single/double under practice
snatch warm up
Weightlifting
High Hang Squat Snatch + Hang Squat Snatch (5 Sets)
1 High Hang Squat Snatch
1 Hang Squat Snatch
Stimulus
All percentages based on 1RM Snatch:
Set 1 – 40% of 1RM Snatch
Set 2 – 45% of 1RM Snatch
Set 3 – 50% of 1RM Snatch
Sets 4+5 – 50-60% of 1RM Snatch
– We call these “”confirmation reps””.
– Taking the focus points from the previous part and keeping them at the forefront as we practice the full movement.
– Same principles apply from before on the percentages… modify them as seen fit to keep technique as the priority today.
Modifications
SNATCH COMPLEX
– Reduce Weights
– 1 High Hang Power Snatch + 1 Hang Power Snatch
– 2 Single Dumbbell Hang Squat Snatches + 2 Single Dumbbell Squat Snatchs (1 Snatch Each Arm)
Metcon
Airborne (Time)
6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
Stimulus
– Conditioning Category: Threshold
– The row should take us roughly 1:00 (give or take 10-15 seconds) to complete. Reduce calories if needed.
Strategy
THE BIG TAKEAWAYS
1. Let’s mentally break this workout down into 3 chunks. Treat rounds 1 + 2 as a “”buy-in.”” Rounds 3 + 4 are where the workout really starts. Rounds 5 + 6 are the home stretch, let’s see what we’ve got when we get there.
2. Focus on keeping the shoulders down and away from the ears on the double unders and the row.
3. Be sure to hold high standards on the air squats. Hips get below the knees in the bottom and open up all the way at the top.
Modifications
DOUBLE-UNDERS
– 1.5x Single Unders
– Line Hops
15/12 CALORIE ROW
– 15/12 Cal Bike Erg
– 12/9 Cal Assault or Echo Bike
– 12/9 Cal Ski
– 12/9 Cal Air Run
– 200m Run
– 15 x 10m Shuttles
– 15 Burpees