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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Monday Madness
200m light run
5 spiderman and reach with hamstring stretch
10 air squats + 10 alternating warrior squats
banded lat stretch
8 low ring toe assist transitions (for MU’s)
3-5 strict pull ups
3-5 toe assist muscle ups on low rings
8 bird feeders/leg
8-10 kip swings on rig or rings
3 rounds :30 sec on :30 off singles or doubles
* after gymnastics metcon – do a barbell snatch warm up
Gymnastics
Metcon (No Measure)
Capacity Builder
RX+ – 5 Sets, Not For Time:
60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups
RX – 5 Sets, Not For Time:
60 Double Unders
40% Unbroken Kipping Pullups
STIMULUS
Building off last Monday’s Capacity Builder
Increasing the Double Unders by 20 reps while the Ring Muscle-up percentage stays the same
Like last week, all movements must be completed unbroken for the set to count
For example, if you trip at 60 double unders – start the set over
The Ring Muscle-up percentage is based off your max unbroken set
For example: If your max set is 10, you’ll complete 4 unbroken reps each round
SUBSTITUTIONS
Double Unders
Reduce Reps
1 Minute of Pracitce
120 Single Unders
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch (95/65) Kilos: 43/29
Chest to Bar Pull-ups
RX+ – 95/65 & Chest to Bar
RX – 75/55 & Pullups
STIMULUS
In this two part workout, you’ll complete a CompTrain Benchmark workout followed by a heavy lift
On a 12-minute running clock, start by completing “Snake Bite” for time
With whatever time remains in the 12-minute window, build to a heavy single snatch (power or squat)
Choose a light weight for the barbell – something you could complete the opening set of 21 in 1-2 sets when fresh
Choose a chest to bar pull-up number or variation that you could also complete the opening set of 21 in 1-2 sets when fresh
Use the same barbell for “Snake Bite” and the Heavy Snatch
Have additional weights ready so you can quickly load the bar for the Heavy Snatch
If you’re not done by the 9-minute mark, time cap yourself on “Snake Bite” and move to the Heavy Snatch
Record “Snake Bite” score here and snatch weight in the next workout entry
STRATEGY
General
Both of these movements are all about setting yourself up for a strong set of 15
Break up the set of 21’s in a way that allows you to minimize time spent not moving, especially in the second round
Squat Snatches & Chest to Bar Pull-ups
21’s:
7 Sets: 3’s
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9
15’s:
5 Sets: 3’s
4 Sets: 4-4-4-3
3 Sets: 5-5-5 or 6-5-4
2 Sets: 8-7
9’s:
3 Sets: 3’s
2 Sets: 5-4
Snatch
After completion of “Snake Bite”, until the 12:00…
Snatch – Build to a Heavy Single