CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee
MOBILITY
2:00 Easy on Any Machine
…into:
pvc pass throughs +rotations
5 spiderman and reach + lockouts
russian baby makers
banded side steps + kick backs+ fire hydrants
barbell warm up
Weightlifting
Back Squat
Stimulus
– Percentages building slightly from last week.
All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 7 Reps @ 68%
Set 2 – 5 Reps @ 73%
Set 3 – 3 Reps @ 78%
Wave #2
Set 4 – 7 Reps @ 73%
Set 5 – 5 Reps @ 78%
Set 6 – 3 Reps @ 83%
Wave #3
Set 7 – 7 Reps @ 77%
Set 8 – 5 Reps @ 83%
Set 9 – 3 Reps @ 88%
Metcon
Clear the Air (AMRAP – Rounds and Reps)
AMRAP 13:
40 Air Squats
300m/250m Row
20 Power Snatches (75/55)(55/45)
Stimulus
– Conditioning Category: Threshold
– The barbell should feel light. We are looking for a weight you could complete 20+ power snatches unbroken if you had to.
– Score: Rounds + Reps. Every meter = 1 rep.
Strategy
THE BIG TAKEAWAYS
1. Steady pace on the air squats.
2. Try to keep your strokes per minute 30 or below. We want to be ready to hit big sets on the barbell as soon as we get off the rower. A lower stroke rate will allow you to keep your heart rate under control before getting onto the barbell.
3. Shoot for 2-3 sets on the power snatches. Focus on dropping the hips each rep when bringing the barbell to the floor. Often times athetes keep the legs too straight on the way down which causes the low back to get super jacked up.
Modifications
300M/250M ROW
– 250m Run
– 600m/450m Bike (Any)
– 250m/125m Ski
– 25 x 10m Shuttles
POWER SNATCHES
– Hang Power Snatches
– Single Dumbbell Snatches
– Double Dumbbell Snatches
– Kettlebell Swings