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:
:30s Spiderman + Reach
10 Hollow Rocks
5 Slow Pausing Overhead Squats (empty barbell)
10 Pausing Glute Bridges
:30s Russian Baby Makers
Metcon
Adderall (3 Rounds for reps)
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
Use a single barbell for all three movements, as we have 3:00 between each round to change weights.
The loading descends as the movement changes, with the stimulus being that we are looking for a moderate load for all three parts. A weight that we can cycle, when completely fresh, for 10+ repetitions at each without question. The goal is to have a weight on the bar that you can run directly do after completing the “buy-in” meters and start your first rep, regardless of how winded we are. Moderate loading here is not only better, but more challenging. When in doubt err on the side of a touch lighter.
The running in this workout is the “buy-in” to the scored repetitions on the barbell. As an example, on Part 1, we have a 10:00 window to complete a mile run. Any time remaining inside that window, we are accumulating repetitions on the clean and jerk. If an athlete runs an 8:30 mile in this first part, he or she has 1:30 for max repetitions. There is our score for part one. After a 3:00 rest (on the 13:00), we start part two.
If we are not running today, rowing equal distance (1600, 800, 400 respectively per the parts) is the recommended substitute. And in both options, we are looking to modify this “buy-in” to leave time on the barbell. For example, if my best 1 mile run is over 8:00, let’s modify the distance to 1200 meters (3/4 of a mile) so that we have time on the barbell. I want you to work on the run today, but I also want you on the barbell for a minimum of 90 seconds per round. Executing these repetitions when winded is the goal today.
In terms of strategy…
The most important part of this workout is an immediate transition to the barbell. We are looking to hold what we believe to be our 2 mile race pace on the road. This is a sustainable pace on all three distances and will allow us to immediately get our hands on our bar as we run inside. What we want to avoid is pushing the run, and losing the valuable seconds we gained by walking the bar.
Extra Credit
Warm-up (No Measure)
On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch
This complex does not need to be completed unbroken. It is actually recommended to drop the bar from overhead after the 2 thrusters to reset our grip for the snatch.
The limiting factor for the vast majority of us, will be the final squat snatch.
Training wise, this purpose of this complex is to challenge that final rep. We commonly pair or create combinations with a heavier snatch barbell, but it’s often with double-unders. Or rowing. Or biking. A related olympic movement provides a very unique challenge to the final squat snatch, which is worth training.
Although this complex does not need to be completed unbroken, we are looking to move with a purpose here. We are looking to complete each complex before the 1:00 mark inside each window.
Percentages based off our estimated 1RM Snatch:
Set #1 – 65%
Set #2 – 70%
Sets #3,4,5,6 – Build to a heavy complex.