CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Weightlifting
Metcon (Weight)
On the 2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (knees)
1 Snatch Pull (floor)
Set #1 – 50% of 1RM Snatch
Set #2 – 55% of 1RM Snatch
Set #3 – 60% of 1RM Snatch
Set #4 – 65% of 1RM Snatch
Set #5 – 70% of 1RM Snatch”
STIMULUS
GENERAL
Four rep complex
Pause for (1)s at knees and pockets on the Pausing Snatch Deadlift
Focus here is on bar positioning in relation to the body
A vertical bar path is the aim
We move the body around the bar, not the opposite
A “pull” finishes with a big shrug at the top, but long arms
https://youtu.be/QYK17WxQrCA for a Complex Demo
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch (95/65) Kilos: 43/29
Chest to Bar Pull-ups
RX+ – 95/65 & Chest to Bar
RX – 75/55 & Pullups
STIMULUS
GENERAL
“Snake Bite” is a CompTrain Benchmark workout last completed on 9.30.19
This higher skilled couplet workout should take between 5-12 minutes to complete
SQUAT SNATCHES & CHEST TO BAR PULL-UPS
Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh
Choose a pull-up variation that you could also complete the set of 21 in 1-2 sets when fresh
Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions
STRATEGY
GENERAL
With a total body pull followed by an upper body pull, there will definitely be some interference between the two movements
Break up the round of 21 in a way that sets you up for a strong round of 15
With only 6 less reps than the opening round and some fatigue setting in, being able to stay moving efficiently through this middle round is the most important part of the workout
Consider the potential rep schemes below for each movement
SQUAT SNATCHES & CHEST TO BAR PULL-UPS
Round of 21
7 Sets: 3’s
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9
Round of 15
5 Sets: 3’s
4 Sets: 4-4-4-3
3 Sets: 5-5-5 or 6-5-4
2 Sets: 8-7
Round of 9
3 Sets: 3’s
2 Sets: 5-4
SUBS
CHEST TO BAR PULL-UPS
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows
Extra Credit
Metcon (No Measure)
3 Giant Sets:
15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Our focus in the first part of Body Armor is on our grip strength, posterior chain, and upper body pressing
Use one for the Romanian Deadlifts and one weight for the Dumbbell Bench Press across the 4 sets
Rest 2 minutes between sets
ROMANIAN DEADLIFTS
We’ll use a barbell for the Romanian Deadlifts
We’ll train our grip strength by gripping this barbell with a double overhead grip and without a hook grip
Choose a weight that is challenging, but one that allows you to complete each set unbroken
https://youtu.be/ii2AQZTU-zY for a demo video
Metcon (No Measure)
3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-Ups
21s L-Sit on Paralettes
STIMULUS
GENERAL
In the second part of Body Armor, we’ll work through some high interference midline work
Try to move with a purpose through the 9-15-21
Rest as needed between after each set to maintain quality
MOVEMENT VIDEOS
Strict Toes to Bar: https://youtu.be/-ZRG5qQYmgs
GHD Sit-ups: https://youtu.be/EeJEx5-YO88
L-Sits: https://youtu.be/kDOjjpwar-s
SUBS
Strict Toes to Bar
Reduce Reps
Feet as High as Possible
GHD Sit-ups
Weighted AbMat Sit-ups https://youtu.be/dqbCN9q1Owc
L-Sit
Hanging L-Sit From Pull-up Bar
42 Seconds of Flutter Kicks https://youtu.be/1rbuQjF7RQA