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CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“I define anxiety as experiencing failure in advance.” – Seth Godin

Metcon

Hot and Heavy (Team Version) (Time)

Teams of 3

4 Rounds For Time (30 Minute Cap):

75/60 Calorie Assault Bike

60 Toes to Bar

45 Power Cleans

30 Power Snatches

RX

Round 1: 75/55

Round 2: 95/65

Round 3: 115/85

Round 4: 135/95

RX+

Round 1: 115/85

Round 2: 135/95

Round 3: 155/105

Round 4: 175/115
STIMULUS

GENERAL

One athlete works at a time in this 4 round workout

You must complete all reps at one station before moving to the next

The weight increases with each round for the barbell movements

Use 1 barbell unless partners are using different weights, then it is ok to have multiple on the floor

2 teammates can change out barbell weights after each round while 1 teammate starts with the calories on the bike

If you hit the 30 minute cap, mark 30:00 as your score and put total reps completed in the notes below

TOES TO BAR

It is ok if partner are using different variations here

Choose a variation that allows for sets of 5 minimum during the workout

POWER CLEANS & POWER SNATCHES

Choose your barbell weights based off the power snatch, as that is likely the limiting factor or the two barbell movements

Below are what number you should be able to complete unbroken on the power snatches when fresh:

1st Bar: 12-15 Reps

2nd Bar: 10+ Reps

3rd Bar: 5+ Reps

4th Bar: 3+ Reps

STRATEGY

GENERAL

Have a plan, but also plan to have to adapt on the fly if necessary

Tell your teammates where you are in the set, not how many you just did (“We’re at 30” as opposed to “I did 10”)

This makes any adjustments to rep schemes that much easier

BIKE

Shoot for 2-3 Sets Each on the Bike

Guys 2 Set Each: 15-15-15-10-10-10

Guys 3 Sets Each: 10-10-10-9-9-9-6-6-6

Girls 2 Set Each: 10-10-10-10-10-10

Girls 3 Sets Each: 8-8-8-7-7-7-5-5-5

Larger sets might be worth it to reduce the number of transitions, but if your transitions are fast, smaller sets are less taxing and can be more sustainable later on in the workout

TOES TO BAR

Toes to bar transitions are much faster than rowing

Small sets will be sustainable well into the later round of this workout

Switch out every 5-7 reps

BARBELL MOVEMENTS

The power cleans will likely be easier to hold onto for sets than the power snatches

Hot and Heavy (Individual Version) (Time)

5 Rounds For Time (25 Minute Cap):

15/12 Calorie Assault Bike

12 Toes to Bar

9 Power Cleans

6 Power Snatches

RX

Round 1: 75/55

Round 2: 95/65

Round 3: 115/85

Round 4: 135/95

Round 5: 155/105

RX+

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115
STIMULUS

GENERAL

5 rounds for time today, with barbell weights increasing each round

Use one barbell and change out weights after each round

If you hit the 25 minute cap, write 25:00 as your score and put total completed reps in the notes section

TOES TO BAR

Choose a variation/rep number here that you could complete 15+ toes to bar unbroken when fresh

BARBELL LIFTS

Using the same weight for both barbell lifts today based off your limiting factor

For most athletes, the limiting factor will be power snatch weight

Here is a guide to choosing the right weights for each round:

1st Bar: 20+ Unbroken When Fresh

2nd Bar: 12-15 Unbroken When Fresh

3rd Bar: 10+Unbroken When Fresh

4th Bar: 5+ Unbroken When Fresh

5th Bar: 3+ Unbroken When Fresh

STRATEGY

Bike

Bike at a moderate pace that you can sustain for 5 rounds and that allows you to thrive on the toes to bar

Toes to Bar

12 reps can be just enough reps to require a few breaks

In the later rounds, with the heavier barbells to follow, it may be helpful to break these up more

Here are a few options:

1 Set: 12

2 Sets: 6-6 or 7-5

3 Sets: 4-4-4 or 5-4-3

4 Sets: 3-3-3-3

Barbell Movements

The break-up strategy is going to change as the weights increase

Early on, we’ll be able to complete touch and go sets for the 15 total barbell reps

Later on, quick singles will likely be the option that keeps you moving forward most efficiently

Here are some thoughts on how to approach each bar:

1st Bar: 1-2 Sets (Cleans: 9 or 5-4 / Snatches: 6 or 3-3)

2nd Bar: 1-3 Sets (Same as Above or 3’s on Both)

3rd-5th Bar: Singles

SUBSTITUTIONS

Toes to Bar

Reduce Reps

Feet as High as Possible (While Maintaining Rhythm)

Knees to Elbow, Chest, Waist

Assault Bike

Equal Calorie Bike Erg, Echo Bike, or Row

21/15 Calorie Schwinn Bike

200 Meter Run

Extra Credit

Metcon (Weight)

On the 4:00 x 4 Sets:

30 Double Unders

5 Bar Muscle-ups/Chest to Bar

30 Double Unders

5 Push Jerks

*Start With 55-60% and Build

RX – Chest to bar

RX+ – Bar Muscle Ups
STIMULUS

We’ll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals

Start around 55-60% of your 1RM Push Jerk and aim to build every round

The 5 Push Jerks can come from the rack and should be completed unbroken each round

Also choose double under and bar muscle-up variations that are ideally completed unbroken each round

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00

SUBSTITUTIONS

Double Unders

Reduce Reps

45 Single Unders

30 Seconds of Double Under Practice

Bar Muscle-ups

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups