CrossFit Indian Trail – CrossFit

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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