CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
6:00 Assault Bike
On the 2:00, 4:00, and 6:00, come off the bike to complete:
2 Spiderman + Reaches (each)
2 Walkouts
4 Scap Retractions
4 Strict Pull-Ups
This in effect is three sets on the bike. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.
2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch
1 Set:
1:00 Thoracic Opener (Barbell)
Metcon
Gut Check (Team) (Time)
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
… Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Power Snatches*
Round 1 Barbell – 95/65
Round 2 Barbell – 115/85
Round 3 Barbell – 135/95
With a bike “buy-in”, teams will move into a three round effort of 50’s at each station: TTB, BJO, and Power Snatches. With the barbell increasing in load in each round, let’s aim for all three teammates to meet the following stimulus criteria:
Round 1 – Light barbell. A load all three teammates can cycle for 21+ reps unbroken, when fresh.
Round 2 – Moderate barbell. A load all three teammates can cycle for 12+ reps unbroken, when fresh.
Round 3 – Heavier barbell. A load all three teammates can cycle for 7+ reps unbroken, when fresh.
Inside of the workout, we naturally can lean into the bike as we start. Let’s capitalize on the exponential sliding scale of calories. It pays to push here to higher intensity levels. Yet with that, we need to maintain small sets as this is indeed the “buy-in”. Two thoughts for options – pick a lower calorie count to aim towards (such as 10-15 calories for guys, and 7-10 calories for girls), or pedal for a time frame. Such as :20s hard. Teammates can count each other down, ensuring the teammate coming off the bike is synchronized well with the teammate moving onto the bike. On these transitions here, let’s be diligent. Seconds do matter here, along with the fact that the faster we get back on the bike, the more wattage we can hardness from our exiting teammate… with a fast transition, we can keep the wattage high without any significant drops. But it takes fast transitions.
On the toes to bar, small sets are the way to go here. With a near immediate transition between teammates, there is no need to push to the point of near failure here. The same goes for the box jump overs. With a near immediate transition, let’s instead focus on our communication and movement between teammates versus aiming for large sets. Although a nuancy thing, always completing an “odd” BJO number means you and your teammates can always start on the same side, and exit on the same side.
Gut Check (Individual) (Time)
For Time:
75/50 Calorie Assault Bike
… Directly into:
21-18-15:
Toes to Bar
Box Jump Overs
Power Snatches*
Round 1 Barbell – 95/65
Round 2 Barbell – 115/85
Round 3 Barbell – 135/95
With a bike “buy-in”, athletes will move into a three round effort of TTB, BJO, and Power Snatches. With the barbell increasing in load in each round, let’s aim to meet the following stimulus criteria:
Round 1 – Light barbell. A load we can cycle for 21+ reps unbroken, when fresh.
Round 2 – Moderate barbell. A load we can cycle for 15+ reps unbroken, when fresh.
Round 3 – Heavier barbell. A load we can cycle for 9+ reps unbroken, when fresh.
As we start the workout, we can lean into the bike early. This is indeed our “buy-in”, so we need to conserve energy here for what is to come, but we can capitalize on the sliding scale of calories early. When we reach the 60 calorie point for males, or 40 calorie point for females, we can back off some. This allow us to take advantage of the calorie accumulation at more aggressive paces, but also allows us to recover in the final ~60s for the remaining triplet.
As we move into our 21-18-15, we want to keep that final round of 15 reps in focus. The 21’s and 18’s can bait us into moving too quickly, where the majority of the separation will take place in the third and final round of 15’s. On the TTB, break before we need to. For even athletes highly proficient at TTB, quick sets and quick breaks (6-5-5-5) can be of great benefit here. Starting with such small sets allows us to mentally charge to it after the bike, versus “gearing up for a larger set”.
On the box jump overs, slow is smooth, smooth is fast. One steady and methodical pace here allows us to move through these systematically, and levels our heart rate for the snatches… the most important movement of the triplet. This is where we can see significant separation as the weight increases.
On the first round, planned quick breaks can be of merit here. 6-5-5-5 may be a stating point to consider if that was our break-up strategy on the TTB. On the second bar, we could use a descending rep scheme, such as 6-5-4-3.
Extra Credit
Power Snatch
Power Snatch Primer:
9 Sets:
1 Tempo Snatch Pull
1 Power Snatch
Sets #1+2+3 – 60% of 1RM Power Snatch
Sets #4+5+6 – 65%
Sets #7+8+9 – 70%
Power Snatch
5 Sets of 1
Set #1 – 74% of 1RM Power Snatch
Set #2 – 77%
Sets #3+4+5 – 80%
Aiming for three heavy singles today, limited to 80%
Power Snatch Primer
In this two rep complex, we first have a tempo snatch pull.
3 seconds from floor to knee level, followed by a full acceleration as we pass the knee into the pull. In this finish, we’ll extend through the floor along with a big shrug in our shoulders. The arms here stay extended (high pull is where we bent the elbows).
Following the tempo snatch pull, either drop the bar, or reset on the floor. Let’s not touch and go here. Our second and final rep of the complex is a full power snatch, confirming the bar path we just moved through in the tempo pull. This is the brunt of our volume today for a reason – we want to spend our efforts on positioning and technique today. We’ll go heavier in the following part with 5 singles at challenging weights, but purposely kept on the manageable side.