Announcements
Happy Birthday Traci McDonald!
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Banded Tricep Stretch
Couch Stretch
Wrist Stretches
ACTIVATION
3-4 Rounds:
200 Meter Row
15 Russian Kettlebell Swings
9 Kettlebell Romanian Deadlifts
6 Inchworms Video
Completed with Light Kettlebell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Metcon (3 Rounds for weight)
Snatch Technique A (On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5
Snatch Drop (4:00 – 8:00):
4 Sets of 4
Snatch Balance (8:00 – 12:00):
5 Sets of 3
STIMULUS
We’ll work two pieces of snatch technique to start out the day
There are no specific percentages for these three movements, but these should be loads that support good technique
Before starting these technique sessions, start a running clock
You’ll have 4 minutes to complete the work load at each movement
Minutes 0-4: 3×5 Snatch Grip Sotts Press
Minutes 4-8: 4×4 Snatch Drop
Minutes 8-12: 5×3 Snatch Balance
The movements start out more challenging and get easier as you go
See if you can slightly increase loading with each movement
We’ll repeat these pieces next week with the intentions to build in weight
MOVEMENT VIDEOS
Sotts Press: https://youtu.be/GV7JzekbySs
Metcon (Weight)
On the 12:00:
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)
Set 1: 50%
Set 2: 60%
Sets 3-5: 65%
STIMULUS
Part B of Snatch Technique begins at 12:00 on the running clock
In this piece, we’ll complete a 3-rep complex every 90 seconds
These rounds happen on the 12:00 – 13:30 – 15:00 – 16:30 – 18:00
There are two pauses on the first rep to emphasize balance and positioning:
Pause 2 Seconds at the High Hang (Pockets)
Pause 2 Seconds in the Bottom of the Snatch Before Standing
There is no pause of the final two Hang Squat Snatches
The Hang Squat Snatches begin lower than the first rep – at knee level
These percentages are heavier than Part A and are based off your estimated 1RM Squat Snatch
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/KyQFSNTTdro
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Use 67% of Your 1RM Front Squat For All Reps
STIMULUS
GENERAL
Week 3 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
Use 67% of your 1RM Front Squat for all reps
Next week we will be building in percentages
Metcon
Wet Willy (3 Rounds for calories)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)(75/55)
9 Overhead Squats (95/65)(75/55)
6 Hang Power Snatches (95/65)(75/55)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)(95/65)
9 Overhead Squats (115/85)(95/65)
6 Hang Power Snatches (115/85)(95/65)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)(115/85)
9 Overhead Squats (135/95)(115/85)
6 Hang Power Snatches (135/95)(115/85)
Max Calorie Row with Time Remaining
STIMULUS
GENERAL
Working through high intensity four-minute intervals today
Following all the work on the barbell, you’ll complete as many calories on the rower with whatever time remains
Your score today is the total number of calories accumulated over the three rounds
BARBELL MOVEMENTS
As the rounds on the barbell decrease, the weight on the barbell will increase
This format ideally allows you to have more time on the rower with each interval
Choose your barbell weights based of the following recommendations:
1st AMRAP: Light weight that allows you to clear the 3 rounds in under 3:00
2nd AMRAP: Light-moderate weight that allows you to clear the 2 rounds in under 2:30
3rd AMRAP: Moderate weight that allows you to clear the 1 round in under 1:30
The limiting movement on the barbell will likely be the hang power snatches
STRATEGY
GENERAL
With 4 minutes of work followed by 4 minutes of rest, look to bring the intensity within these short windows
The best place to break strategically in these rounds is the deadlifts
While it is the easiest movement of the three, it is also the easiest to break
Breaking the deadlifts into a few sets will allow you to go big on the overhead squats and hang power snatches
See if you can work through large, possibly unbroken sets of the two overhead movements
Knowing there is rest to come, settle into a strong pace with powerful strokes to finish out the rounds on the rower
SUBS
ROW
Max Calories on Any Machine
Max 10 Meter Shuttle Runs