CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Pike Stretch: 1-2 Minutes
Child’s Pose: 1 Minute
ACTIVATION
3 Rounds:
20 Single Unders – Single Unders (high jump) – Double unders
15 Russian Kettlebell Swings
12 Kettlebell Goblet Squats
9 Lateral Box Step-ups (Each Side)
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 (Weight)
0:00 – 8:00
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch
Set 1: 35% 1RM Snatch
Set 2: 40% 1RM Snatch
Sets 3-5: 45% 1RM Snatch
STIMULUS
DESCRIPTION
Working from the top down in this snatch technique complex
The pauses are for 1 second in the bottom catch position of each rep
The 3 reps are designed to be completed without dropping the bar
High Hang: Pockets
Hang: 1 Inch Above Knee
Snatch: Floor
These 5 sets will take place on a running clock (0:00 – 8:00)
This works out to a set about every 1:30
Percentages are based off your 1RM Squat Snatch
Set 1: 35% 1RM Snatch
Set 2: 40% 1RM Snatch
Sets 3-5: 45% 1RM Snatch
You’ll transition from this piece directly into the Snatch Waves that begin on the 8:00
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/M3KBk3SFXRk
Metcon (Weight)
8:00 – 17:00
On the Minute x 9:
Minute 1: 1 Squat Snatch @ 60%
Minute 2: 1 Squat Snatch @ 64%
Minute 3: 1 Squat Snatch @ 68%
Minute 4: 1 Squat Snatch @ 64%
Minute 5: 1 Squat Snatch @ 68%
Minute 6: 1 Squat Snatch @ 72%
Minute 7: 1 Squat Snatch @ 68%
Minute 8: 1 Squat Snatch @ 72%
Minute 9: 1 Squat Snatch @ 76%
STIMULUS
DESCRIPTION
These Snatch Waves also take place on a running clock
Every minute starting at 8:00, you’ll complete 1 Squat Snatch
“”Waves”” mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher
Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite musclar fatigue
Essentially – they help you move heavy loads even when you’re tired
These percentages are also based on your 1RM Squat Snatch
Metcon (Weight)
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
* Barbell Loaded at 63% 1RM Front Squat
STIMULUS
DESCRIPTION
We’re back to a new iteration of stamina squats after a week of deloading
In this new version, we are:
Increasing our volume per set to 2+4 from 1+3
Extending the work window to 1:30 from 1:00
For this week, we will reset to our starting percentage of 63%
We will grow in percentages in this format over the next 4 weeks
Score is the 63% load you use throughout the 7 sets
As a reminder:
The barbell comes from the rack
Rack the bar and transition directly from the front squats to the back squats
All 6 reps should be completed within the 90 second window
Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00
Metcon
Ceiling Fan (Time)
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)(115/85)
100 Double Unders
21 Clean and Jerks (155/105)(115/85)
On the Minute: 5 Wallballs (30/20)(20/14)
STIMULUS
DESCRIPTION
The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope
Every minute on the minute, you’ll complete 5 heavy wallballs
With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders
Pick up wherever you left off following the 5 wallballs
Your score is the total time it takes you to complete the 3 stations
There is a 15 minute time cap on this workout
CLEAN AND JERKS
We’re looking to move a moderate weight clean and jerk in this workout
This should be a load that you can complete for 12+ reps unbroken when fresh
Within the workout, these are likely small sets or quick singles
DOUBLE UNDERS
If you have the capacity to do over 100 double unders unbroken, let’s complete the prescribed numbers
If you’re under that number, consider reducing the reps or choosing a variation that you can complete within 2 minutes when fresh
See further down the page for “”subs””
WALLBALLS
While the wallballs are heavy, they should be performed unbroken at the top of each minute
If you only have a lighter weight available, complete 7 reps on the minute
STRATEGY
GENERAL
The numbers can seem big when looking at this workout on paper, but within the workout we can approach them in more manageable chunks
Completing quick singles on the barbell following the sets of 5 wallballs can help you keep moving forward at all costs
Singles in the first set of clean and jerks can also help you string together bigger sets of double unders
If there is one place you want to go bigger on the barbell, it’s the final set of 21
As you approach the end of the workout, see if you can speed up your barbell cycle time to avoid having to do another set of wallballs
Fast transitions from movement to movement from the beginning can help you save time in the long run
SUBS
DOUBLE UNDERS
Reduce Reps
200 Single Unders
WALLBALLS
7 Reps at Lighter Weight “