CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw it’s curveballs. It’s illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.
The wind does not tell us where to go. Only we do.
MOBILITY
Lacrosse Ball Trap Smash: 1 Minute Each Side
Squat Hold: 2-3 Minute Hold
Table Top Stretch: 1 Minute Hold
ACTIVATION
3 Rounds:
5 Russian Baby Makers
10 Calorie Bike
15 Banded Pull-Aparts
Weightlifting
Clean Pull
Clean Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull
Deficit: 1-3″
Set 1: 70% of 1RM Clean and Jerk
Set 2: 75% of 1RM Clean and Jerk
Set 3-5: 80% of 1RM Clean and Jerk
STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean
Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
These percentages are based off your 1RM Clean and Jerk
The three movements are to be performed as follows:
Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Clean Pull: Normal Clean Pull with No Tempo
Progressing from April, we’ll perform this complex with a slight deficit
Stand on plates to create a deficit somewhere between 1-3 inches
You should be able to maintain a neutral back position even with the deficit
Adjust deficit as needed to accomplish this
See below for a video demo of this Clean Complex
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/UASSJEZMPqw
Snatch Pull
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull
Deficit: 1-3″ (Based On Athlete)
Set 1: 70% of 1RM Snatch
Set 2: 75%
Set 3-5: 80%
STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the snatch
Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
These percentages are based off your 1RM Snatch
The three movements are to be performed as follows:
Pausing Snatch Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Snatch Pull: Normal Snatch Pull with No Tempo
Progressing from April, we’ll perform this complex with a slight deficit
Stand on plates to create a deficit somewhere between 1-3 inches
You should be able to maintain a neutral back position even with the deficit
Adjust deficit as needed to accomplish this
See below for a video demo of this Snatch Complex
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/87GZNvHW1pk
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Last done in June of 2019.