CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
bar on rig overhead stretch/prone snatch grip scorpion stretch
squat hold and flossing
spiderman and reach with hamstring lockouts
kang squats
15 banded good mornings
12-15 banded side steps/leg
10 alternating warrior squats
y’s t’s w’s cuban presses
10 kip swings + 3-5 strict pull ups
*barbell warm up together (coach led)
5 snatch pulls
5 muscle snatches
5 hang power snatches
5 snatch balance
5 squat snatches
Weightlifting
Hang Squat Snatch (1×1)
2 Hang Squat Snatch 60%
2 Hang Squat Snatch 60%
1 Hang Squat Snatch 70%
1 Hang Squat Snatch 70%
1 Hang Squat Snatch 80%
1 Hang Squat Snatch 80%
WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM
Metcon
Madison, WIsconsin (Time)
21-15-9
Thrusters (95/65)(75/55)
Bar Facing Burpees
Chest to Bar Pull Ups (Rx: Chin over)
TARGET SCORE
Target Time: sub 5 minutes
Time Cap: 7 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!! Push into an uncomfortable pace from the beginning and try to hang on!!
How it should Feel: PAIN!!! These are the 3 movements so many of us “love to hate!” So embrace it today and get it done!
WORKOUT STRATEGY & FLOW
Thrusters: Weight should be light enough to go unbroken.
Bar Facing Burpees: The goal is to stay moving with little to no rest between reps. Pick a pace, stick with it through the majority of the reps and slow down the final 2-3 burpees to allow for a smooth transition to the bar.
Chest to bar: These are ideally completed in 2-3 sets. Make sure to break these up into smaller, quick sets if needed. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.
Scaling:
Thrusters
DB Thrusters
Banded Thrusters
Chest to Bar Pull Ups
Band Assisted Pull Ups- 2 Foot
Banded Lat Pull Down