CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Never confuse movement, with action” – Ernest Hemingway
10 pvc pass throughs + 5 windmills/side
5 spiderman and reach/side
3 scorpions/side
high knee karaoke
5 russian baby makers
5 push ups
5 chin ups
5 kossack squats/side
5 chin ups
10 of each Y’s, T’s, W’s with 2.5 or 5#
barbell warm up
Weightlifting
Power Snatch (3 Position Pause Power Snatch)
Set #1: 45% of 1RM Snatch
Set #2: 50% of 1RM Snatch
Sets #3-5: 55% of 1RM Snatch
STIMULUS
Working through 5 Sets of a 3-Position Pausing Power Snatch to start the day
These 3-second pauses take places when catching the barbell overhead on each rep
The 3-Positions are:
High Hang (Pockets)
Hang (1 Inch Above Knee)
Floor
All 3 reps are meant to be completed without dropping the bar
The percentages are are based off your 1RM Power Snatch:
Set 1: 45%
Set 2: 50%
Sets 3-5: 55%
Rest as needed between sets
After your 5th set, build to your opening weight for the following piece (60% of 1RM Power Snatch)
Metcon (Time)
For Time:
10 Power Snatches @ 60%
8 Power Snatches @ 65%
6 Power Snatches @ 70%
4 Power Snatches @ 75%
2 Power Snatches @ 80%
Before Each Set: 35 Double Unders
STIMULUS
Alternating between double unders and power snatches that increase in loading and decrease in reps every round
The loading is based on percentages of your 1RM Power Snatch
Before each set of power snatches (5 sets) complete 35 double unders
Use one barbell and change out the weights as you go
STRATEGY
Power Snatches
Singles on the barbell is likely the best strategy from the beginning, even at the lighter weights
More important than the lighter first 18 reps is the heavier last 12
Set yourself up for a strong second half with a controlled first half
Find a rhythm between single repetitions at the heavier weights that allows you to ideally hit every lift without missing reps
Double Unders & Changing Weights
With a small number of reps, shoot for unbroken sets on the rope each round
After the first round, it may be best to change out barbell weights following the 35 double unders
This allows you to bring the heart rate down a little bit before getting to the power snatches
SUBSTITUTIONS
Double Unders
Reduce Reps
70 Single Unders
30 Seconds of Double Under Practice
Metcon
Mile High (Time)
For Time:
800 Meter Run
50 Power Snatches (75/55)
800 Meter Run
7 Rope Climbs (15′) or 25 Strict Pullups
800 Meter Run
50 Bar-Facing Burpees
RX – 25 Strict Pullups
RX+ – 7 Rope Climbs
STIMULUS
GENERAL
Going on the longer side with this big chipper workout
Expect the workout to take between 25-30 minutes to complete
POWER SNATCHES
The barbell is intended to be very light today
This should be a load that could be cycled for 25+ reps unbroken when fresh
BAR-FACING BURPEES
There is no need to stand to full hip extension on these reps, but we are looking for a two foot take off over the bar
ROPE CLIMBS
Choose a rep scheme or variation that allows the 7 reps to be completed in under 5 minutes
STRATEGY
OPENING RUN
The opening 800 meter run is basically the buy-in for the rest of the workout
Run at a pace that allows you to come in and smash the 50 light power snatch reps
ROPE CLIMBS, POWER SNATCHES, AND OTHER RUNS
Let’s aim to be fairly aggressive on the two inside movements
Even if being aggressive results in getting pretty fatigued, the runs that follow give us an opportunity to just keep moving forward
We can use the first 100-200 meters of the 800 meter runs to get our breathing back to a good rhythm before settling into a more moderate pace
While the rope climbs are singles all the way, here are a some options on how to attack the power snatches:
25-15-10
20-10-10-10
10-10-10-10-10
10-10-8-8-7-7
8-7-7-7-7-7-7
BAR-FACING BURPEES
With 50 reps to finish it out, we want to find an strong pace
However, this strong pace will likely not be sustainable for all 50 reps
Having two gears can be helpful here:
* Reps 0-35: Steady Pace
* Reps 36-50: Faster Pace
SUBSTITUTIONS
RUN
If unable to run, complete one of the following:
1600 Meter Bike Erg
1000 Meter Row
60/40 Calorie Assault or Echo Bike
80/60 Calorie Schwinn Bike
ROPE CLIMBS
Reduce Reps
25 Strict Pull-ups