CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Banded Tricep Stretch 1-2 Minutes Each Side
Couch Stretch 2 Minutes Each Side
Pigeon Pose + Wrist Stretches 2 Minutes Each Side
ACTIVATION
2-3 Sets
5 Inchworms
10 Russian Kettle Bell Swings
10 Horizontal Ring Rows
10 Air Squats w. 2 Second Pause at the Bottom
10 Calorie Row
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: 40% 1RM Snatch
Set 2: 45% 1RM Snatch
Sets 3-5: 50% 1RM Snatch
STIMULUS
DESCRIPTION
Building upon last week’s technique work
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
Percentges are based off your 1RM Squat Snatch
Set 1: 40% 1RM Snatch
Set 2: 45% 1RM Snatch
Sets 3-5: 50% 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
We are building on last week’s percentages
“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 muscular fatigue
Essentially – they help you move heavy loads even when you’re tired
These percentages are also based on your 1RM Squat Snatch
Back Squat
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Barbell Loaded at 65% 1RM Front Squat
STIMULUS
DESCRIPTION
Week 2 out of 4 in this progression
Building upon last week by 2%
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
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
STIMULUS
DESCRIPTION
“”Nasty Girls”” is an old school CrossFit Benchmark workout that balances weightlifting and gymnastics
Times for this workout range from about 6-12 minutes (2-4 minute rounds)
Choose weights and variations that allow you to complete the work within that time frame
RING MUSCLE-UPS
Within the workout, this should be a station you can clear in 1:30 or less
Adjust reps or choose from another variation listed in “subs” to match that recommendation
HANG POWER CLEANS
Looking to move a barbell that is on the lighter side of moderate
When you’re fresh, this is a weight you could complete for 21+ reps unbroken
Within the workout, the 10 reps are ideally completed within 1-2 sets
STRATEGY
AIR SQUATS
Determine your speed on the air squats based on how comfortable you are with the ring muscle-ups
The more confident you are on the rings, the faster you can cycle these squats
If you know you’re going to take a few breaks on the rings, slow down your cycle time to make sure your breathing is under control for the more challenging movements
RING MUSCLE-UPS & HANG POWER CLEANS
Having good self awareness of your abilities on each of these movements will help you determine the best strategy
Envision what you can realistically hold for sets in round 3 of the workout and do that from the beginning
Especially on the muscle-ups, it’s better to be conservative early and speed up later than it is to start hot and gradually slow down
Breaks tend to be a lot shorter when they are pre-determined as opposed to unplanned
Keep in mind there will be some interference between the two movements – as both involve an upper body pull
Consider the following sets for ring muscle-ups:
1 Set: 7
2 Sets: 4-3
3 Sets: 3-2-2
4 Sets: 2-2-2-1
Consider the following sets for hang power cleans:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
RING MUSCLE-UPS
Reduce Reps
1:30 of Attempts
Jumping Ring Muscle-ups
Banded Strict Ring