CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side
5 Pausing Overhead Squats (empty barbell)
Metcon
Fancy Pants (Time)
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65
In “Fancy Pants”, athletes will move through a 21-15-9, segmented with running between each set. Stimulus wise, we are looking for a load that we feel comfortable cycling for 21+ repetitions unbroken, when fresh.
At the start of the workout, we are heavy on the barbell reps. At the tail end of the workout, it flips… it becomes a running workout.
Purely for perspective, in the first three “rounds” of the effort, we’ll a point in the workout where we’ve completed 57 reps on the barbell, but only 400 meters of running. In the back half of the workout, there’s a portion where we’ll complete 600 meters of running, with only 18 reps on the barbell to break it up.
In the front half of the workout, let’s pace our running. Our first 200’s should be our slowest. Moving at a recovery pace here allows us to strive for the bigger sets inside the gym. And when the set counts reduce towards the back half of the workout, we can increase our running speed.
As a micro-goal for the workout, the final three runs should be our fastest. Not just the final, but the final three.
Extra Credit
Warm-up (No Measure)
3 Giant Sets:
20 Front Rack KB Box Step-Ups
15 Ring Rows
10 Strict Ring Dips
Rest 2:00 between efforts.
Using the videos above for reference, we can “scale up” this Body Armor as needed:
Front Rack KB Box Step-Ups – Athlete’s choice on box height, and free to climb in load between rounds. This is 20 reps total, or 10 each leg.
Ring Rows – An underutilized movement, that we can make more challenging with a pause at the top of each rep.
Strict Ring Dips – If 10 reps per round is unbroken each time with ease for us, we can add weight while ensuring that each set of 10 is completed with at most, a single break.