CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
10 pvc pass throughs + 5 rotations/side
1:00 overhead opener
10 warrior squats
15 banded good mornings
10 push ups
5 chin ups
10 bird feeders/side
5 knees to elbow on rope w/foot clamp
barbell warm up (pulls, overhead hold, behind the neck push presses, hang snatches, full snatches)
Metcon
Powerpoint (Team Version) (Time)
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (95/65)(75/55)
75/50 Calorie Row
50 Power Snatches (115/85)(95/65)
50/35 Calorie Row
25 Power Snatches (135/95)(115/85)
25/20 Calorie Row
15 Rope Climbs (15′) or 4 Kipping Pull-ups + 4 Knees to Chest (equals 1 climb)
25 Power Snatches (135/95)(115/85)
25/20 Calorie Row
50 Power Snatches (115/85)(95/65)
50/35 Calorie Row
75 Power Snatches (95/65)(75/55)
75/50 Calorie Row
STIMULUS
GENERAL
In this teams of 3 workout, one athlete works at a time while the others rest
You can split up the listed reps however you see fit
There is a 30 minute time cap
If you hit the cap, put 30:00 as your score and put total reps completed in the notes section
POWER SNATCHES
Let’s use one barbell and change out the weights as you go
You can use multiple barbells if your teammates are using different weights
Choose weights based off the following recommendations:
Lightest Bar: A weight you could cycle for 21+ reps unbroken when fresh
Middle Bar: A weight you could cycle for 15+ reps unbroken when fresh
Heaviest Bar: A weight you could cycle for 10+ reps unbroken when fresh
ROPE CLIMBS
Like the barbell weights, teammates can use different rope climb variations
See the following ratios of substitution reps to 1 rope climb:
2 Seated Rope Pulls
3 Strict Pull-ups + 3 Knees to Chest
4 Kipping Pull-ups + 4 Knees to Chest
STRATEGY
GENERAL
With a 1:2 work to rest ratio in this workout, aim to push hard when it’s your turn knowing that there will be twice as much rest
To preserve speed throughout, switch out partners before your movement starts to slow down
See below for potential break-up options for each movement
POWER SNATCHES
Lightest Bar: Switch Every 8-12 Reps
Middle Bar: Switch Every 3-7 Reps
Heaviest Bar: Switch Every 1-3 Reps
ROW
Highest Total
75 Calories: 25-25-25 or 13-13-13-12-12-12
50 Calories: 20-15-15 or 9-9-9-8-8-7
Middle Total
50 Calories: 20-15-15 or 9-9-9-8-8-7
35 Calories: 12-12-11
Lowest Total
25 Calories: 25 or 15-10 or 9-8-8
20 Calories: 20 or 10-10 or 7-7-6
ROPE CLIMBS
Unless there is a big difference in ability level on this movement, switch out partners after every rep
SUBS
Rope Climbs
Reduce Reps
2 Seated Rope Pulls
3 Strict Pull-ups + 3 Knees to Chest
4 Kipping Pull-ups + 4 Knees to Chest
Powerpoint (Individual Version) (Time)
For Time (30 Minute Cap):
15 Power Snatches (95/65)(75/55)
500/400 Meter Row
12 Power Snatches (115/85)(96/65)
500/400 Meter Row
9 Power Snatches (135/95)(115/85)
500/400 Meter Row
9 Rope Climbs (15′) or 4 Kipping Pull-ups + 4 Knees to Chest (equals 1 climb)
9 Power Snatches (135/95)(115/85)
500/400 Meter Row
12 Power Snatches (115/85)(95/65)
500/400 Meter Row
15 Power Snatches (95/65)(75/55)
500/400 Meter Row
STIMULUS
GENERAL
This longer workout has a time cap of 30 minutes
If you hit the cap, put 30:00 as your score and put total reps completed in the notes section
POWER SNATCHES
To maximize time spent moving, we can use 3 barbells today if you’d like
Choose weights based off the following recommendations:
Lightest Bar: A weight you could cycle for 21+ reps unbroken when fresh
Middle Bar: A weight you could cycle for 15+ reps unbroken when fresh
Heaviest Bar: A weight you could cycle for 10+ reps unbroken when fresh
ROPE CLIMBS
Rope Climbs happen once, right in the middle of the workout
Choose a rep number or variation that allows you to complete the work in less than 6 minutes
STRATEGY
ROWING & POWER SNATCHES
Any time we row for meters in a workout, it can be helpful to try to just get in the rower and start pulling
Unlike rowing for calories, where a higher power output is beneficial, we can start accumulating meters fairly quickly, even with less powerful strokes
That being said, let’s try to push the pace on the power snatches to get to the machine a little quicker
Whether small sets or fast singles, pick the option on the barbell that will keep you moving as much as possible
After the inital slower pace on the rower, try to settle into something that is around 10 seconds slower than your 2k pace
For Example:
If your best 2,000 meter row is 8:00, your pace per 500 would be 2:00
Today, you may try to hold around 2:10 as your pace per 500 during the workout
Consider the following options on the Power Snatches:
Lightest Bar:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
Middle Bar:
1 Set: 12
2 Sets: 6-6
3 Sets: 4-4-4
4 Sets: 3-3-3-3
12 Sets: Singles
Heaviest Bar:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
9 Sets: Singles
ROPE CLIMBS
With a lot of upper body pull in today’s workout, let’s focus on quality rope climbs
Prioritize a good foot lock and stand the with the legs to help take some strain off the upper body
Extra Credit
Metcon (No Measure)
3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips
Rest 2 Minutes Between Sets
_______________________________
3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
Working upper body push and pull in today’s Body Armor piece
In these supersets, you’ll move right from the pull-ups to the rings
Rest 2 minutes following the ring movements to preserve quality
Complete all three rounds of the top superset before moving to the bottom superset
FIRST SUPERSET
Use a dumbbell or weight vest to weight the strict pull-ups
This should be a challenging weight that allows you to complete the 5 reps unbroken
If unable to do pull-ups with weight, use the heaviest amount of your bodyweight that allows for 5 straight reps (band as needed)
The second percentage is based off your estimated max set of strict ring dips
For Example: If you max set of strict ring dips is 10, you’ll complete 5 strict ring dips per set
SECOND SUPERSET
There is no external weight used for the second superset
Complete as many unbroken strict pull-ups as possible before moving to the ring push-ups
This should be a difficulty that allows for 7+ reps to be completed (band as needed)
See below for a visual of the ring push-up
This should be a difficulty that allows for at least 10 push-ups to be completed (complete regular push-ups if needed)
SUBS
Weighted Strict Pull-ups
Reduce Reps
No Weight
Banded Strict Pull-ups
Strict Ring Dips
Reduce Percentage
Banded Strict Ring Dips
Parallel Bar Dips
Strict Pull-ups
Banded Strict Pull-ups
Ring Push-ups
Regular Push-ups
Push-ups with Hands on Box or Bench
MOVEMENT VIDEOS
RING PUSH-UPS
https://youtu.be/uCc822yiTeE