CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
2:00 row
10 pvc pass throughs + 5 rotations
5 spiderman and reach
5 table top with 5 sec. hold at top
10 hollow rocks + 5 v-ups
5 prone swimmers
5 inchworms w/push up
20 second hold on rings/boxes/ GHD
3-5 eccentric ring dips
20-30 sec handstand hold
2-3 eccentric hspu
10 air squats
1 wall walk
Gymnastics
Metcon (AMRAP – Reps)
Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-ups
Strict Ring Dip
Push-ups
Rest 3 Minutes
5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups
RX – Kipping allowed
RX+ – Strict
STIMULUS
Working through some high interference upper body and midline work to start off the day
Record total reps completed on both parts
PART 1
Over the course of 7 minutes, you’ll add 1 rep at the completion of each round
Choose variations for each movement that you’re capable of completing 12+ reps unbroken when fresh
With all upper body pressing here, break-up reps early and often to prevent hitting a wall too early
See below for substitutions
PART 2
We’ll alternate between wall walks and weighted abmat sit-ups in part 2, keeping the weight and reps the same throughout
Choose a challenging dumbbell for the weighted sit-ups, but one you can complete the 10 reps without stopping
Wall Walks: Video
Weighted Sit-ups: Video
SUBSTITUTIONS
Strict Handstand Push-ups
Feet on Box or Bench (Reduces Weight Being Pressed)
Double Dumbbell Strict Press
Strict Ring Dips
Banded Strict Ring Dips
Push-ups
Hands on Box or Bench (Reduces Weight Being Pressed)
Metcon
Castaway (Time)
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)(95/65)
**Coaches will “No Rep” bad squats**
STIMULUS
GENERAL
Continuing to work the hang power snatch, now in this short sprint chipper
We expect the 3-movement workout to take somewhere between 8-15 minutes to complete
HANG POWER SNATCHES
Looking for a moderate barbell loading in “Castaway”
This should be a weight that you can cycle sets of 5-7 at a time during the workout
STRATEGY
AIR SQUATS
The air squats are the least important part of the workout, essentially serving as the buy-in
Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing
ROW
Once on the rower, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell
A faster speed row can easily be lost with multiple long breaks between sets on the barbell
Find a balance between speed here and speed on the barbell
HANG POWER SNATCHES
The workout is all about the hang power snatches, as this is the only place we’ll stop moving today
Because they come from the hang position and not the floor, expect to hold on for larger sets
Fight for bigger sets and short breaks knowing there is nothing else to follow
Here are several options on how to approach the 25 reps:
* 2 Sets: 15-10
* 3 Sets: 10-8-7
* 4 Sets: 7-6-6-6
* 5 Sets: 7-6-5-4-3 or 5-5-5-5-5
Extra Credit
Hang Power Snatch
On the 1:30 x 5 Sets:
3 Hang Power Snatches
Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 65% of 1RM Snatch
STIMULUS
Building a little higher in our percentages and working on the clock in Part 2 of our Hang Power Snatch work
Just like before, these reps start above the knee and are all meant to be completed unbroken
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00