CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Happy Birthday Margee!
“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison
jog forward/jog backward
high knee karaoke
figure 4’s
quad stretch
spiderman walk
inchworm w/push up
lunge w/twist
3 air squats w/jump
overhead opener
barbell warm up – dead lifts, back squats, elbow rotations, front squats, presses…hang power snatches, power snatches
Weightlifting
Power Snatch
In a 5-Minute Window:
Build to a Moderately Heavy Power Snatch
STIMULUS
With a short 5 minutes to build, we can look to take somewhere around 5 attempts at a moderately heavy single power snatch
Build in load with each set, but the aim here is to keep the weights moderate and form excellent
Metcon
Bike Drop (Team Version) (Time)
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
STIMULUS
One athlete works at a time in this team of 3 workout, splitting reps however you see fit
The barbell weights increase with each round as the reps decrease
These two movements are ideally completed at the same weight, unless there is a huge difference in capacity
Use one barbell and change the weights as you go, but it is ok to use multiple barbells if teammates are using different weights
We’ll likely choose our barbell weight based off the Power Snatch
Use the following guidelines when choosing weights
First 2 Bars: Can complete at least 7-15 reps during the workout
Next 2 Bars: Can complete at least 3-7 reps during the workout
Last Bar: Can complete at least 1-3 reps during the workout
Complete as much work as you can before the 30 minute cap
If you hit the cap, put 30:00 as the score and note total completed reps in the notes
Mixed teams will complete the following bike calories:
2 Girls, 1 Guy: 60
2 Guys, 1 Girl: 65
STRATEGY
Bike
The goal on the bike, and in the workout in general, is to move fast and switch out before you start to slow down or grind through reps
Consider the following break-up strategy for the bike each round:
2 Sets Each (Guys): 15-15-15 + 10-10-10
3 Sets Each (Guys): 10-10-10 + 8-8-8 + 7-7-7
2 Sets Each (Girls): 9-9-9 + 8-8-7
3 Sets Each (Girls): 7-7-7 + 6-6-6 + 4-4-3
Snatches
With the snatches coming down the ground each rep, we can afford to hold on for smaller sets when compared to the thrusters
Unlike the bike, that counts reps for you, tell your teammates where you are in the set after completing your reps on the barbell
Consider completing the below rep ranges at each barbell before switching off to your partner:
1st Bar: 7-15 Reps
2nd Bar: 7-10 Reps
3rd Bar: 5-7 Reps
4th Bar: 1-5 Reps
5th Bar: 1-3 Reps
Thrusters
Since the barbell stays on the shoulders in the thruster, let’s aim to hold on for slightly larger sets than the snatches if possible due to the longer transition
Consider completing
Bike Drop (Individual Version) (Time)
For Time (30 Minute Cap):
25/18 Calorie Bike
25 Power Snatches (75/55)
25 Thrusters (75/55)
25/18 Calorie Bike
20 Power Snatches (95/65)
20 Thrusters (95/65)
25/18 Calorie Bike
15 Power Snatches (115/85)
15 Thrusters (115/85)
25/18 Calorie Bike
10 Power Snatches (135/95)
10 Thrusters (135/95)
25/18 Calorie Bike
5 Power Snatches (155/105)
5 Thrusters (155/105)
Barbell Movements
With the snatches coming down to the ground each rep, we can afford to hold on for smaller sets when compared to the thrusters
Since the barbell stays on the shoulders in the thruster, let’s aim to hold on for slightly larger sets than the snatches if possible due to the longer transition
With a total barbell rep scheme of 50-40-30-20-10 per round, break before your reps start to slow down
This will help you rest less before starting the next set and lead to better overall movement during the workout
Consider completing the below rep ranges at each barbell:
Set of 25
1 Set: 25
2 Sets: 15-10
3 Sets: 10-8-7
4 Sets: 8-7-6-4
5 Sets: 5’s
Set of 20
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5’s
5 Sets: 4’s
Set of 15
1 Set: 15
2 Sets: 8-7
3 Sets: 5’s
4 Sets: 4-4-4-3
5 Sets: 3’s
15 Sets: Singles
Set of 10
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 3-3-2-2
5 Sets: 2’s
10 Sets: Singles
Set of 5
1 Set: 5
2 Sets: 3-2
3 Sets: 2-2-1
4 Sets: 2-1-1-1
5 Sets: Singles
Bike
The bike is our opportunity to get a barbell out of our hands and keep moving forward
Use the first few calories to just get the machine moving before settling into your desired pace
This should be a moderate speed that allows you to thrive on the barbell
With thrusters and snatches also in the workout, it may be helpful here to keep the damper on the lower side as to not smash the legs too much
Weight Changes
The weight change is a good opportunity to get a little rest, which allows you to maintain more intensity while working
You can change plates out in one of two places – before starting the bike or after you’re off the bike
If you know you’re going to need some extra rest before beginning the barbell movements, it may be best to change them out following the bike calories
Extra Credit
Metcon (No Measure)
15 Minute Recovery Row
Every 4 Minutes (Starting on the 0:00):
50′ Handstand Walk
STIMULUS
Recovering from our conditioning piece with a long and slow effort on the rower
We’ll pair this movement with some gymnastics skill – a handstand walk
Every 4 minutes, we’ll get off the rower and complete 50 feet on our hands
Looking for the 50′ effort to take no more than 90 seconds to complete
There will be 4 total handstand walks, starting on the 0:00 – 4:00 – 8:00 – 12:00
See below for handstand walk subs
SUBSTITUTIONS
Handstand Walk
Reduce Distance
90 Seconds of Practice
Accumulate 60 Seconds of Handstand Weight Shifting Video
Accumulate 60 Seconds of Box Shoulder Taps Video