CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Hard Hat”

Cycle Overview –

April 6 – TBD

We are going to keep this going until gym doors open back up. Here with you throughout.

“Hard Hat” has largely two definitions:

A lightweight protective helmet, usually of metal or reinforced plastic, worn by workers in industrial settings.

An extremely patriotic person with a conventional, usually unquestioning, sense of morality and work ethic.

One definition is of an object. Something we can hold up.

The other is of character. Something that holds us up.

It goes without saying that these are challenging times. We’re all in this together, trying to figure things out. But we must keep our greatest strength at the forefront of our minds during these times: adaptability. Through challenge and adversity, we thrive. We grow, we adapt, we improve. It is truly our way of life, bringing a unique group together that embraces what’s ahead.

The “Hard Hat” expects tough conditions… and expects to overcome them. This training cycle will be held until we have moved past COVID-19. And it will pass. We don’t know how long it will take, but we will make the absolute best out of every opportunity we have throughout.

Hard Hats knows things won’t be easy.

They expect the challenges, and they expect to overcome them.

Rain or shine… let’s get to work.


Monday: Snatch Technique & Stamina Squats

Tuesday: Gymnastics & Aerobic Threshold Intervals

Wednesday: Olympic Pulls / Deadlift

Friday: Dynamic Squats & Clean and Jerk Technique

Saturday: Endurance Based (20+ Min)


Metcon (Weight)

On the 0:00… Snatch Technique (A)

On the 2:00 x 5 Sets:

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Set #1 – 35%

Set #2 – 40%

Sets #3+4+5 – 45%


(6) reps in each complex

Overhead Squats and Snatch Balance reps have a (3) pause at bottom

Technique loads (lighter side, done with full focus)

Hold oto the bar for the entire complex



Trains bar path and our turnover speed

Upon hip extension, the knees do not rebend (ala, power snatch)

Forces us to pull powerfully, along with an aggressive wrist turnover

Keep the bar close, with elbows high to the outside

Pull -> punch… aggressive push overhead to finish


Building positioning here

(3) second pause in the bottom of each repetition

Two focus points for positioning here:

Shoulders… externally rotate (armpits forward)

Feet… check in with our weight placement (heels down, and toes glued down)


Trains the speed beneath the bar

Dip + drive with the bar on the backrack just enough to make it weightless

We then drive ourselves down, versus the bar up

Speed is everything here… less about weight, and more about how fast can we move


Snatch Complex

Metcon (Weight)

On the 10:00… Snatch Technique (B)

On the 1:30 x 5 Sets:

1 Snatch Pull

1 Hang Squat Snatch (just above knee)

1 Hang Squat Snatch (just below knee)

Set #1 – 55%

Set #2 – 60%

Set #3 – 65%

Set #4 – 67%

Set #5 – 69%


(3) reps in each complex

Hang onto the bar for the full complex

Focus here is bar positioning in the pulling phases



Focusing exclusively on the movement off the ground

Finishes with hip extension and a big shrug at the top

Elbows do not bend (which would be a “high pull”)


Two reps here – just above knees, and then just below

Focusing on matching our delivery to the pockets (jumping position)


Snatch Complex

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats
Barbell loaded at 63% of your estimated 1RM Front Squat for all repetitions



Week #1 of a 5 week squat cycle

Each minute consists of a single front squat and three back squats

Same weight is used throughout, and all reps come from the rack

Today’s load is on the light/moderate side as we set the baseline

Next week we will be building in percentages


Powerhouse (Time)

On the 5:00 x 5 Rounds:

21/15 Calorie Bike

15 Double Dumbbell Power Snatches (35’s/20’s)

9 Thrusters (135/95)


You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window

Rounds begin on the 0:00-5:00-10:00-15:00-20:00

Record your time following the 9th thruster, as your score is the slowest of the 5 rounds

We want these rounds to take less than 4 minutes to complete so you have at least 1 minute to rest


Let’s choose a weight here that you can complete in 1-2 sets within the workout

Both heads of the dumbbell should make contact with the floor

Click Here to see a demo of this movement


The thruster weight is designed to be on the moderately heavy side

This is a weight that is challenging, but one that you can complete unbroken for 9 reps within the workout



With some rest built in, let’s move with a sense of urgency from movement to movement

However, with your score being the slowest of the 5 rounds, let’s make sure to move at a sustainable pace from the beginning

A helpful approach can be to establish your first round as your slowest, and then try to get 1 second faster with each round


With each round beginning on the bike, start with a quick 3-5 second burst before settling into a moderately fast pace

This should be a speed that you see yourself holding in rounds 3-5


If you’re going to break one of the weight movements, make it the double dumbbell power snatches

The weight returns to the floor on each rep anyways, so these breaks are fairly quick compared to the thrusters

Get to rep 8 and see how you feel before breaking

If you think you can hold on for another 7 without negatively affecting the thrusters, do it


With just enough reps and some rest following the thrusters, see if you can hold on for unbroken sets throughout

You can adjust your pace on the first two movements to better enable you to maintain 9 straight reps across the 5 rounds