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 Walkouts

4 Spiderman + Reach (each side)

3 Russian Baby Makers

Into 1 Round, Not for Time:

1:00 Light Bike

:30s Cossack Squat

:30s Warrior Squat

5 Waiter Squats (each side)


Back Squat

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

Rest 2:00 between sets.

This is iteration 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme. We’ll follow the same pattern, in a three week micro-progression.


Snatch Complex

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

Entire complex is intended to be completed unbroken, but we are allowed to drop after the OHS if a limitation is there. Record all 7 lifts, with the final three being based on feel. Technique over load today.

Extra Credit

Metcon (No Measure)

3 Giant Sets:

50′ Single Arm OH Walk (left)

50′ Single Arm OH Walk (right)

7 Inverted Pausing Rows (2s pause)

Rest 1:00 between sets.

3 Giant Sets:

9 Sumo Deadlifts

50′ Double DB Walking Lunge (hang hold)

Rest 2:00 between sets.
Overhead Walk – Our aim here is to focus on our midline. Commonly we’ll shift to one side in compensation, and here we have the chance to cinch down the rib cage and stay centered, trained under motion. Elbow must be locked out, and shoulders must stay square. Pressing the bicep as close as possible to the ear, let’s start with light loads and only increase as we see fit as we hold that standard.

Pausing Row – On the pausing row, the aim is to elevate our feet on a bench or box. A 2s pause with our chest in contact with the bar.

Sumo Deadlifts – We are free to build over the three sets, but let’s stay on the moderate side here.

Walking Lunge – Athletes choice here on the loading as well. Let’s challenge ourselves, but each distance must be completed broken. Dumbbells are held at the hang position.

Stimulus Notes

Warm-up (No Measure)

Week #3 of “Grunt Work”.

Today is iteration 3/3 of our back squat micro-progression. Increasing 2% to all sets from last week, we will be changing to our second micro-progression (3 weeks as well) starting next week.

Following our squatting, Snatch technique. In the form of a complex in which we will build upon next week.

Body Armor to finish, incorporating single arm carries, inverted rows, sumo deadlifts, and walking lunges.