CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds, Not for Time:

1:00 Light Row

6 Slow Scap Retractions

5 Inchworms

4 Spiderman + Reach (each side)

3 Russian Baby Makers

Into 2 Rounds, Not for Time:

1:00 Light Bike

:30s Cossack Squat

:30s Warrior Squat

5 Waiter Squats (each side)


Back Squat

6 Reps @ 65%

3 Reps @ 70%

6 Reps @ 65%

3 Reps @ 75%

6 Reps @ 65%

3 Reps @ 80%

Rest 2:00 between sets.

As we start our cycle, one of main efforts will be to refine a base to work with – largely in part, through routine strength work. In the three waves we have today, we’ll be completing sets of three sets of six reps at 65%. After each set, we’ll lift triples at 70%, 75%, and 80% respectively.

Accumulating a total of 27 repetitions with a loading at 65% or above, we can expect a bit of residual soreness to start. Very quickly however, will we adapt to the routine squatting volume. As one can expect however, we want to start on the manageable side and slowly grow in volume.

We’ll be repeating this exact repetition scheme next week, growing in percentages. This week is intended to be on the manageable side. We’ll need to work to finish each set, but we are nowhere near movement failure.


Power Snatch

On the 1:30 x 4 Sets:

1 Halting Power Snatch (2s at knee-level)

1 Power Snatch

… Directly into:

On the 1:00 x 6 Sets:

1 Power Snatch

Set #1 – 58% of estimated 1RM Power Snatch

Set #2 – 61%

Set #3 – 64%

Set #4 – 67%

*Changing to Singles

Set #5 – 70%

Set #6 – 74%

Set #7 – 78%

Sets #8, 9, 10 – 82%

On the first four sets of the ten, we have a complex involving two power snatches.

On the first, we are halting at the knee for a full 2 second pause. Following, move directly in to finish the lift. Naturally, this will require us to restart momentum on the bar from this pause, demanding our positioning on the bar. As we pause at the knee, it is our aim to check in with some key points of performance:

1) Rigid midline. Everything is locked down. The more engaged we are here, the less “flex” will take place upon the following extension, which is a loss of power.

2) Vertical shins. We are looking to drive our knees back and out of the way on the drive off the floor, so that our shin bones are vertical at this pause. This engages our hamstrings and posterior chain, which is our main power source for the following extension.

3) Shoulders over the bar, with a proud chest. “Spread the chest”. Commonly, we’ll round forward into an internally rotated shoulder position, which will result in a loss of connection to the bar. Spread the chest as we stay over the bar.

The second power snatch in the first four sets does not involve a pause. Let’s drop the bar from overhead and reset for the lift(as opposed to “touch and go”, and aim to move directly into it as well, confirming the positioning found in the first lift. On the following singles starting on sets five and beyond, we will be building steadily to three singles at 82%.

All numbers are based off your current estimated 1RM Power Snatch. If we are not moving well today, and feel ourselves missing some point in the lift (such as feeling a press-out at the top of the lift), let’s stay on the lighter side.

Extra Credit

Warm-up (No Measure)

This can be done after class or if time allows…

“Body Armor”

3 Giant Sets, resting 1:00-2:00 between:

16 KB Front Rack Reverse Lunges

100m Farmers Carry

32 AbMat Sit-Ups


1 Set: 50 Glute Bridges

We are aiming for a single set of 50 repetitions.

Using a bench to elevate our elbows, and a barbell (wrapped with a towel if desired to protect pelvic bone), we are looking to move through all 50 before placing the bar down. We can pause between repetitions, but let’s aim to choose a loading where we can find all 50 with certainty.

For loading, although it will naturally vary dramatically between athletes, a good place to be here is between 25-30% of our estimated 1RM Deadlift.

Stimulus Notes

Warm-up (No Measure)

Day 1 – “Grunt Work”.

Starting our Monday with work the barbell.

Monday’s will be dominantly strength-oriented days. Coming off a full rest day, we can hit the weights with intensity.

Back Squat


Body Armor

Let’s get strong.

Coaches – Spend time reviewing both the back squat and the power snatch prior to both pieces.