CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Bloodflow
200m run
10 PVC pass throughs
I minute overhead opener
10 air squats + 5 russian baby makers with reaches
bear crawls forward/backward
with an empty barbell:
3 snatch high pulls
backsquat + press x 3
3 overhead squats
3 hang power snatches
3 drop snatches
3 squat snatches
Weightlifting
Power Snatch (Heavy Single)
Take 12:00 to build to a heavy single
Metcon
Big Bird (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups
RX – Chest to Bar
STIMULUS
Using a single dumbbell in this longer AMRAP workout
Pick a weight that you can complete the snatches and box step-ups with 1 break max each round
For the dumbbell snatches, alternate hands every rep for a total of 20 reps
For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps
Choose a bar muscle-up rep number or variation that you can complete in 1-2 sets when fresh
STRATEGY
With the bike following the snatches, where we can always keep moving, let’s look to go big here
Shoot for 20 straight or 10-10 on the opening dumbbell movement
On the Bike, move at a moderate pace that allows you to attack the dumbbell step-ups
It might be best to rest the dumbbell on the shoulder to grip/shoulder fatigue for the bar muscle-ups to come
The bar muscle-ups aren’t necessarily about big sets, rather finding a break-up that limits rest and that you can sustain beyond the first round
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
SUBSTITUTIONS
Assault Bike
Equal Calorie Row, Bike Erg, Echo Bike
21/15 Calorie Schwinn Bike
200 Meter Run
Bar Muscle-ups
Reduce Reps
Jumping Bar Muscle-ups
Chest to Bar Pull-ups
Extra Credit
Metcon (No Measure)
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold
STIMULUS
These three giants sets are to be completed for quality rather than speed
Move at a pace between movements and use weights that allow you to complete each station unbroken
Rest as needed between sets to preserve quality
Strict Toes to Bar: Choose a number and height for the feet that allows you to stay as strict as possible
Chin Over Hold: Face the palms away from you and hold chin over bar with a flexed arm
Hollow Hold: Press your lower back into the floor as you raise hands, shoulder blades, and feet a few inches off the ground
Overhead Squat Hold: Hold the active bottom position of an overhead squat with a weight you can complete without breaking
SUBSTITUTIONS
Strict Toes to Bar
Feet as High As Possible
Weighted Sit-ups
Chin Over Bar Hold
Add a Band
Hollow Hold
Reduce Time
Overhead Squat Hold
Reduce Weight
Front Squat Hold