CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Let character be your loudest statement.”
Metcon
Sea World (Individual Version) (Time)
3 Rounds (30:00 Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks
1,000 Meter Row
Round #1 – 135/95 or 95/65
Round #2 – 155/105 or 115/85
Round #3 – 185/135 or 135/95
STIMULUS
GENERAL
We’ll work through 3 movements in this longer 3 round workout
We expect this workout to take 20+ minutes to complete
There is a 30 minute time cap
If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section
POWER SNATCH
We’ll have two separate barbells for today’s workout: one for the light power snatches and one for the increasing weight clean and jerks
The power snatch weight should be light enough where you could complete 30+ reps unbroken when fresh
CLEAN AND JERKS
Let’s choose our barbell weights here based on the following recommendations:
1st Bar: A light-moderate weight that you could complete for 18+ reps unbroken when fresh
2nd Bar: A moderate weight that you could complete for 12+ reps unbroken when fresh
3rd Bar: A moderately heavy weight that you could complete 6+ reps unbroken when fresh
Based on the nature of the workout, we’ll likely be completing all the clean and jerks as singles during the workout
Change out the weights after finishing the 30 reps
STRATEGY
POWER SNATCH
While the power snatches are light, let’s keep in mind that they essentially there to make the clean and jerks more challenging
Imagine how you’ll be chipping away at these reps in rounds 2 and 3 of the workout and try to hold that plan from the beginning
Consider the following options:
2 Sets: 15-10
3 Sets: 10-8-7
4 Sets: 8-7-5-5
5 Sets: 5-5-5-5-5
CLEAN AND JERKS & ROW
The clean and jerks will likely best be completed as singles throughout the workout
Knowing that we have meters on the row to follow, it can be helpful to have a sense of urgency through these 10 single repetitions
The quicker you get to the rower, the sooner you can start accumulating meters
Even if the first 100-150 meters of the row are a little slower, you got the machine moving
After the initial slower pace, try to settle in to a pace that is about 5-8 seconds slower than your 2k pace per 500
Extra Credit
Metcon (No Measure)
Midline
3 Giant Sets:
20 Seated Banded Abductions
20 Weighted AbMat Sit-Ups
20 AbMat Sit-Ups
Rest 2:00 between rounds
STIMULUS
GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Midline focus
MOVEMENTS
SEATED BANDED ABDUCTIONS
Sit on a surface that puts us at 90 degrees at the knee
Sit tall and engage midline, visualizing a heavy bar on our back
Keeping feet flat, toes glued to the ground, abduct knees (drive outwards)
Keep constant tension, even on the return and reset between reps
1s pause on each
WEIGHTED ABMAT SIT-UPS + ABMAT SIT-UPS
First 20 are weighted, second 20 are not
Hold any weight across chest (DB’s, KB’s, plates)
Anchor feet
MOVEMENT VIDEOS
Seated Banded Abductions: https://youtu.be/8oCpLMZBF_c
Weighted Sit-ups: https://youtu.be/dqbCN9q1Owc