Announcements
Monday 9/2 – All afternoon classes cancelled.
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Follow Margee
Barbell Conditioning
Metcon (Time)
For Time:
21 Strict Presses (95/65)
15 Push Presses (135/95)
9 Push Jerks (175/125)
6 Split Jerks (215/145)
STIMULUS
Completing 4 different barbell movements in this high interference pressing workout
As the weight increases and the reps drop, you’ll be able to get under the weight more based on the nature of each movement
Choose weights that you can complete within 2-3 sets during the workout
Use one barbell with clips in a rack and change weights yourself
STRATEGY
By themselves, each of these movements are pretty manageable, but paired together the shoulder fatigue will likely play a big factor into how we break these up
Breaking before you start to burn out or reach failure will allow you to rest less and come back strong for the next set
To avoid this excess fatigue, it may be best to break up all movements into 2-3 sets:
Strict Presses: 12-9 or 8-7-6
Push Presses: 8-7 or 6-5-4
Push Jerks: 5-4 or 3-3-3
Split Jerks: 3-3 or 2-2-2
Metcon
Three Stooges (Team Version) (Time)
Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
STIMULUS
One athlete works at a time in this big down and back chipper workout
There is a 30 minute cap on this workout
If you hit the cap, put 30:00 as your score and note reps in the notes
Note that the power snatch weight decreases in the second round
The first round weight should be something you can string together sets of 7-10 during the workout
The second round weight should be something you can string together sets of 10-15 during the workout
Use one bar and change the weights for the second round
For mixed teams:
2 Girls, 1 Guy: 80 Calories
2 Guys, 1 Girl: 90 Calories
STRATEGY
General
With a 1:2 work to rest ratio, let’s aim to move quickly and switch out before you start to slow down
To avoid any confusions, tell your teammates what total number you left off on – not the number of reps you just completed
Calorie Row
With longer transitions on the rower, we can look to hold on for about 30-45 seconds of hard work
This will likely work out to 15-20 calories each time
For guys, if each partner does 16-17 calories, you can complete the work in 2 sets each
For girls, if each partner does 11-2 calories, you can complete the work in 2 sets each
Box Jump Overs
Switch out every 5-10 reps on the box jump overs to help maintain speed
Power Snatches
Switch out every 7-10 reps on the first barbell
Switch out every 10-15 reps on the lighter second barbell
Rope Climbs
Switch after single reps on the rope climbs
SUBSTITUTIONS
Rope Climbs
Reduce Reps to Something You Can Complete in Under 3 Minutes
1 Rope Climb = 5 Strict Pull-ups + 5 Knee to Elbow
Three Stooges (Individual Version) (Time)
For Time:
30/21 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
5 Rope Climbs (15′)
30 Power Snatches (75/55)
30 Box Jump Overs (24/20)
30/21 Calorie Row
STIMULUS
Complete each movement before advancing to the next in this chipper style workout
Note that the power snatch weight drops the second time through
Use one barbell and change weights yourself
The first load should be something you can complete in sets of 5-7 within the workout
The second load should be something you can complete in sets of 7-10 within the workout
STRATEGY
First Row & Box Jump Overs
The first time through these movements is less important than the second time through
Find a steady pace that allows you to thrive through the snatches and rope climbs in the middle of the workout
First Power Snatches
Let’s look to complete these power snatches in 3-5 sets
The weight drops the second time through, so we can afford to go a little bigger here
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 8-7-6-5-4
Rope Climbs
Complete these rope climbs as deliberate singles
Second Power Snatches
With a lighter weight here, let’s try to maintain the same strategy as before or even go a little bit bigger
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 8-7-6-5-4
Second Box Jump Overs & Row
The second time through these movements, let’s try to maintain a similar pace or even increase a little from the first round
If we had to pick one movement to go all in on, it would be the last sprint on the rower
SUBSTITUTIONS
Rope Climbs
Reduce Reps to Something You Can Complete in Under 3 Minutes
25 Reps of: 1 Strict Pull-up + 1 Knee to Elbow
Extra Credit
Metcon (No Measure)
3 Giant Sets:
21 Weighted Sit-Ups
21 V-Ups
Rest as Needed Between Sets
STIMULUS
This midline piece is not for time, but for quality
On the weighted sit-ups, anchor your feet and hold a dumbbell high on your chest
You can increase weight as you go, but choose weights you can complete with 1 break max
For the V-Ups, try to keep your legs as straight as possible throughout
Move right from the weighted sit-ups to the V-Ups, resting as needed after each round