CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

200m Run, light pace.

2 Rounds:

10 Hollow Rocks

10 Pausing Glute Bridges

200m Run, moderate pace.

2 Rounds:

:15s Superman Static Hold

:15s Handstand Hold Stretch

200m Run, moderately fast pace.

2 Rounds:

5 Scap Retractions

5 Pausing Dumbbell Strict Presses, each side


Shake Weight (Time)

3 Rounds:

800m Run

21 Toes to Bar

30 Dumbbell Power Snatches (50/35)
In “Shake Weight”, we have a longer distance run with two “pulling” movements inside the gym. At 1.5 miles of total running, this is a large factor in the workout. The vast majority of our time will be spent outside, and for top scores, this will be the separating factor.

If it were a 400m run, the run is the pacer, and we would look to recover there. At an 800m however, the gap goes from 10-15s slower to 30+ seconds per round slower. These runs are the focus point today, as long as we have a good baseline plan for the TTB and Snatches inside the gym.

Purely for perspective, let’s visualize our rough 5K pace. This is an appropriate pace to aim for today in our running. Aggressive, but sustainable.

Inside the gym, we start with the TTB.

This total is a count that is right in the middle for us. We could bite this off in one, or two quick sets, and maybe we do. But this is also somewhere we want to break before we need to. With the larger picture in mind (3 rounds), 8-7-6, or even 6-5-5-5 may be a great place to be for athletes who may even have the ability to complete that first set unbroken.

On the dumbbell power snatches, let’s push our sets here. Knowing that we have a distance run to recover, we can hang on for larger sets. Stimulus wise, it is a lighter dumbbell, and one that we feel very confident we could complete 20+ reps unbroken, when fresh. Today is a great day to refine our touch-and-go technique if this is something we are working towards.

Extra Credit

Metcon (No Measure)

3 x 100m Walk, two dumbbells.

First 25m – Left DB Overhead, right DB at Hang.

Second 25m – Left DB at Hang, right DB Overhead.

Third 25m – Both DB’s at Front Rack

Fourth 25m – Both DB’s Overhead
Athlete’s choice on the dumbbell loading, with positioning being the focus. Resting as needed between, the aim here is to constantly be working towards a better position. Not for score or time, but for quality movement.