CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If you aren’t going all the way, why go at all?” – Joe Namath
Gymnastics
Metcon (Weight)
On the 1:30 x 5 Sets:
30% Max Ring Muscle-ups
3-3-2-2-1 Hang Power Snatches
STIMULUS
Working gymnastics and weightlifting in this interval piece
You’ll start each set by completing 30% of your max set of Ring Muscle-ups
For Example: If your max set is 10, you’ll complete 3 reps each round
These ring muscle-ups are ideally completed unbroken
After the ring muscle-ups, you’ll complete a set number of hang power snatches
Rounds 1-2: 3 Reps
Round 3-4: 2 Reps
Round 5: 1 Rep
Start between 60-65% of your estimated 1RM Snatch for the sets of 3 and steadily build to a heavy single
The aim for your heavy single is to approach the area of 75-85%, all based on feel
After your Hang Power Snatches, you’ll rest until the next round begins
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Your score is the heaviest Hang Power Snatch weight lifted
SUBS
Ring Muscle-ups
Reduce Percentage
Strict Banded Ring Muscle-up Drill – http://youtu.be/jtmu_0qVZnk
Metcon
Group Hug (Team Version) (AMRAP – Rounds)
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Bike
5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)
STIMULUS
One athlete works at a time in this team of 3 workout
The first athlete will complete all three stations before the next athlete begins their round
Score a round every time an athlete finishes a round, not when all 3 athletes get through
Choose a toes to bar rep scheme or variation that will be completed unbroken every round
The barbell weight will increase after every 6 total rounds, or every 2 turns per athlete
The first 4 weights should all be completed unbroken, with the last weight being a heavier load that you can complete in 1-2 sets
Once you get to the 5th weight, you will spend the remaining time of the 30 minutes on that barbell, as the loading will not increase
Team scores today are total rounds and reps completed
Meters will be the same on the bike erg for teams of men and women
STRATEGY
We’ll spend twice as much time resting as we do working, so let’s push the pace while we are working
Rounds will go fairly quickly, likely taking under a minute to complete
Shoot for unbroken toes to bar and hang power snatches as long as possible, as you’ll have nearly 2 minutes of rest before beginning the next round
The bike is the station that probably has the biggest potential to slow down later on in the workout
Go fast, but move at a pace you see yourself holding onto once you have completed 6+ rounds
You should be able to get off the bike and immediately get hands on the barbell, so adjust your speed as needed once the weight starts to get on the heavier side
SUBS
Toes to Bar
Reduce Reps
Knees to Elbow / Chest / Waist
Feet as High as Possible (While Maintaining Rhythm)
Group Hug (Individual Version) (Time)
5 Rounds:
15 Toes to Bar
21/15 Calorie Bike
7-6-5-4-3 Hang Power Snatches
Weight Increases Every Round:
Weight 1: 115/85
Weight 2: 135/95
Weight 3: 155/105
Weight 4: 165/115
Weight 5: 185/135
STIMULUS
Over the 5 rounds of this triplet workout, the hang power snatch reps will decrease as the weight increases
The first round is 7 reps, the second round is 6 reps, and so on….
No matter what the weight is, you should be able to complete the listed repetitions in no more than 2 sets
You’ll use one barbell and change the weights as you go, either before or after the hang power snatches
Choose a toes to bar variation that allows you to complete the 21+ toes to bar unbroken when fresh
We’ll cap this workout at 30 minutes
STRATEGY
Hang Power Snatches
Let’s first bring our attention to the hang power snatches
A nice approach today can be to simply get the bar up and create the mini-goal of getting to at least the halfway point of the set
This will help you get started more quickly after finishing the meters on the bike
For Example: On the set of 4 hang power snatches, just think about getting to 2 reps
If you’re feeling good after 2 reps, hang on for all 4
If you need to break after 2 reps, at least you’re halfway done
If you want more of a break before the hang power snatches, change out your weights following the bike
Toes to Bar
The other movement we would break today would be the toes to bar
With 75 total reps here, approach the opening 2 sets like you see yourself approaching the last 2 sets
Consider the following break-up options:
1 Set: 15
2 Sets: 8-7
3 Set: 6-5-4 or 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3’s or 5-4-3-2-1
If you want more of a break before the toes to bar, change out your weights following the hang power snatches
Bike
The pace on the bike is very much specific to your approach on the barbell
If we had to pick an ideal scenario, we would rather go a touch slower on the bike to go bigger on the barbell, since we’ll always be moving on the bike regardless
Find the maximum speed here that allows you to get off the bike and attack the hang power snatches
SUBS
Toes to Bar
Reduce Reps
Knees to Elbow / Chest / Waist
Extra Credit
Metcon (No Measure)
Ascending Ladder for 7 Minutes:
3 Strict Handstand Push-ups
15 Abmat Sit-ups
6 Strict Handstand Push-ups
15 Abmat Sit-ups
9 Strict Handstand Push-ups
15 Abmat Sit-ups
12 Strict Handstand Push-ups
15 Abmat Sit-ups
….
Increase by (3) Reps Until Finish
STIMULUS
Working our strict pressing strength along with midline in this gymnastics conditioning piece
Over the 7 minutes, you’ll climb by 3 handstand push-ups each round while the abmat sit-up reps remain constant at 15
Your score at the end of the workout is total reps completed
If you have 15+ unbroken strict handstand push-ups, try to complete the workout as prescribed
If you have less than 15 unbroken strict handstand push-ups, consider reducing the volume (Climb by 1-2 Reps) or choose a variation from the subs list below
SUBS
Strict Handstand Push-ups
Reduce Reps
Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)
Double Dumbbell Strict Press
Gymnastics
Bar Hang (# of reps = seconds)
Max dead bar hang