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CrossFit Indian Trail – CrossFit
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