CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
1:00 light row
5 spiderman and reach w/ankle mobility
1:00 overhead opener
10 air squats
russian baby maker, inchworm, push up, downward dog, warrior squats (3-4x)
15 banded good mornings
15 banded pull aparts
10 wall squats
barbell warm up
Weightlifting
Metcon (Weight)
Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy
STIMULUS
Today’s Beast Builder will test our barbell cycling, grip, and stamina
Every 2 minutes, you’ll complete an 18-rep complex of Snatch focused movements
While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builders are to train our capacity beyond single repetitions
Start around 55-60% of your 1RM Snatch and gradually build to a heavy complex for the day
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
MOVEMENT VIDEOS
Beast Builder Demo: https://youtu.be/eXoPeUkh7Xo
Metcon
Venti (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row
STIMULUS
General
20’s across the board for this longer conditioning piece
Over the 20 minutes, we can expect to complete around 3-4+ rounds
Wallballs
Choose a weight that you could complete 30+ reps unbroken when fresh
Men: 10ft. Target
Women: 9ft. Target
Dumbbell Movements
Use one dumbbell weight for for both movements
This should be a weight that you could complete 30+ alternating snatches unbroken when fresh
Single Arm Power Snatches: Alternate Arms Every Rep
Single Arm Push Presses: Alternate Arms Every 5 Reps
Box Jumps
Stand to full extension at the top of each rep
STRATEGY
Weighted Movements
The weighted movements are the first priority of today’s strategy
With similar muscles used on all the weighted movements, there will be some interference between the three
Think about how you’d break these up in the 2nd or 3rd round and try to hold that from the very beginning
An easy place to break if you need to is right at the 10-rep mark on each movement
2 sets of 10 can be a lot easier to sustain over a full workout than unbroken sets of 20
Non-Weighted Movements
The row and box jumps are the non-weighted movements in this workout
Let’s find a moderate speed here that allows you to thrive on the weighted movement that follows
Ideally this is a speed that enables you to rest as little as possible on the weighted movements
At the end of the day, it’s all about moving for as much of the 20 minutes as you can
Extra Credit
Metcon (No Measure)
Midline
5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double Kettlebell Carry
STIMULUS
Alternating between two midline movements, with a focus on quality over speed
There is the option to increase weights on the Front Rack Carries or stay at the same load across
Choose a weight that allows for unbroken 50 foot segments
Try to keep the knuckles and elbows close while maintaining a vertical torso during the Front Rack Carry
MOVEMENT VIDEOS
GHD Sit-ups: https://youtu.be/EeJEx5-YO88
Front Rack Double Kettlebell Carry: https://youtu.be/u1s_ffRF9UE
SUBS
GHD Sit-ups
Strict Toes to Bar Video
Weighted AbMat Sit-ups Video
Front Rack Double Kettlebell Carry
Use Dumbbells or Barbell