CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
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)
Weightlifting
Back Squat (Waves)
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
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 six reps at 67%. After each set, we’ll lift triples at 72%, 77%, and 82% respectively.
Accumulating a total of 27 repetitions with a loading at 67% 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.
Weightlifting
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 – 60% of estimated 1RM Power Snatch
Set #2 – 63%
Set #3 – 66%
Set #4 – 68%
*Changing to Singles…
Set #5 – 72%
Set #6 – 76%
Set #7 – 80%
Sets #8, 9, 10 – 84%
Warm-up (No Measure)
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. These percentages are a starting point, but not the end-all-be-all. What is far more important at the start of this cycle is to dial in our positioning on the barbell before increasing the loads. Those will come in time.
Extra Credit
Warm-up (No Measure)
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
4-8 Strict Toes to Bar
16 Barbell Good Mornings
4-8 Strict Toes to Bar
KB Reverse Lunges
Two kettlebells, held in the front rack position. Much like a front squat, let’s drive the elbows forward and up to create a shelf for the bells to rest on. Let’s create a “Front Rack” here as well, versus setting them farther back on our shoulders or stacking them directly on top. Let’s make ourselves work here, and constantly work for a better position.
By stepping backwards (reverse lunge), we are simulating using the same muscle groups used in a walking lunge. When we step out and then back (traditional stationary lunges), it places a good amount of shearing on the front knee, and is far more of a quad-dominant movement versus the hamstring and glute dominant walking lunge.
Strict Toes to Bar
A challenging movement that will undoubedly strengthen our toes to bar, much like how strict pull-ups transfer to assist our kipping pull-ups. If we are not yet able to reach the bar, let’s simply paint an imaginary target and aim to reach it each rep. The next time we see this movement, our aim will go go 2 inches higher. And 2 more inches after that. That way, we are steadily climbing to the full range of motion.
Barbell Good Mornings
Looking for a light load here, where each set is completed unbroken with excellent technique.
Stimulus Notes
Warm-up (No Measure)
Week #2 of “Grunt Work”.
Full cycle details posted in “Workout Prep Notes”.
Building off last week’s lifting, focused on strength development today.
Following our back squats(2% increase to all sets), we’ll repeat out snatch work from last Monday, for iteration 2 of 2. Week 3 and 4 will have another set. This allows us to build upon the loads of the previous week, knowing how the specific complex/movement feels.
Body Armor to finish.