CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You must expect great things of yourself before you can do them.” – Michael Jordan
The level of effort we will put in today will be relative to what we believe we can accomplish.
If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.
But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.
That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?
Coach Led Warm-up Outside
Weightlifting
Metcon (Weight)
0:00 – 8:00
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch
Set 1: 35% 1RM Snatch
Set 2: 40% 1RM Snatch
Sets 3-5: 45% 1RM Snatch
STIMULUS
DESCRIPTION
Working from the top down in this snatch technique complex
The pauses are for 1 second in the bottom catch position of each rep
The 3 reps are designed to be completed without dropping the bar
High Hang: Pockets
Hang: 1 Inch Above Knee
Snatch: Floor
These 5 sets will take place on a running clock (0:00 – 8:00)
This works out to a set about every 1:30
Percentages are based off your 1RM Squat Snatch
Set 1: 35% 1RM Snatch
Set 2: 40% 1RM Snatch
Sets 3-5: 45% 1RM Snatch
You’ll transition from this piece directly into the Snatch Waves that begin on the 8:00
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/M3KBk3SFXRk
Snatch
Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch @ 60%
Minute 2: 1 Squat Snatch @ 64%
Minute 3: 1 Squat Snatch @ 68%
Minute 4: 1 Squat Snatch @ 64%
Minute 5: 1 Squat Snatch @ 68%
Minute 6: 1 Squat Snatch @ 72%
Minute 7: 1 Squat Snatch @ 68%
Minute 8: 1 Squat Snatch @ 72%
Minute 9: 1 Squat Snatch @ 76%
STIMULUS
DESCRIPTION
These Snatch Waves also take place on a running clock
Every minute starting at 8:00, you’ll complete 1 Squat Snatch
“”Waves”” mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher
Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite musclar fatigue
Essentially – they help you move heavy loads even when you’re tired
These percentages are also based on your 1RM Squat Snatch
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.