CrossFit Indian Trail – CrossFit
Warm-up
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)
Coach Review Snatch Work w/ Empty Bar
Weightlifting
Snatch Primer
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat
From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
2 x 5:00 sections, building to technique-focused loads. Inside each section, aim for 3-4 sets, resting as needed between. Purpose here is to better our movement, preparing for what’s next.
On Part #1, from the 0:00-5:00…
Snatch Grip Push Jerks – Here, we are focusing on our lockout overhead. As we receive a snatch, as we know, it’s crucial to punch to the finish to catch with a locked out elbow. We can refine that speed here, as well as our positioning overhead. Pushing the armpits forward, we are aiming to drive the shoulder into external rotation to solidify our lockout.
Pausing Overhead Squat – Come to a dead stop in the bottom of the squat before standing. This can be 2 seconds, 3, or 5. If we are tight in the bottom of our squat, let’s spend some extra time here opening up our hips as we pause here longer.
On Part #2, from the 5:00-10:00…
Hang Snatch Pull – Aggressive drive through the floor to extension, but the arms do not bend.
Hang Snatch High Pull – Builds upon the last, now with an elbow bend. Bar travels to about heart level.
Hang Squat Snatch – Full movement, piecing in the last two movements with the turnover.
Snatch Balance – From the back rack, further training our speed beneath the bar.
Hang Squat Snatch (3 sets of 1 rep)
In a 10:00 Window starting immediately after the last part (10:00-20:00 on the clock):
3 Sets of 1:
Hang Squat Snatch
Building to a heavy for the day. Athletes can take this repetition from the high hang (pockets) or knee-level. This is purely to get a rough picture of where we are inside the movement, looking ahead towards our next cycle. Record all three heavy singles to the tracker below.
Metcon
High Heels (AMRAP – Rounds and Reps)
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders
In “High Heels” we have a light barbell coupled with the jump rope. Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken if we tried. On the lighter side today, which in turns, turns our focus to transitions and metabolic pacing.
As we look at the hang snatch, we still need to respect the barbell. Although a lighter load, if we find ourselves muscling our way through, we will be tiring our shoulders and arms unnecessarily. On the double-unders, if we lose our spin, it’s rarely due to our breathing, and more so because our arms went “lactic”. By respecting the barbell, we can continue the push forward with the jump rope which is likely going to be the limiting factor in the later rounds (avoiding trip ups).
The jump rope will be the friction spot for most of us inside this workout. Although the met-con will be there, our ability to maintain control on the rope will likely be the separator. We can control our pacing here through the above to start (efficiency on the barbell), but also through composure breaks after picking up the jump rope.
After completing our final hang squat snatch, pick up the rope, and take a moment to breathe. This composure breath may last a full 5 seconds, or even a fraction of a second (depending on our DU capabilities). But having this break here allows us to stay centered and relaxed on the rope. And this is a must deeper inside the workout. Where we are not looking to take a composure break is before the snatch barbell. This is a loading light enough to grab and go. To just start. So let’s do that, knowing that we are going to take our brief break before we start the double-unders.
This is a workout where we are looking for our last round to be just as fast as our second. We are striving for consistency. Recording individual round times is likely not worth the squeeze, but instead, we can take a halfway check-in.
Extra Credit
Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%
Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.
Metcon (Time)
For Time, with a 5:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips
This is an aggressive time cap to control our time on the bar today. If we reach the cap, add a single :01 onto 5:00 for every repetition not completed.