CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

“The goal is not to be perfect by the end. The goal is to be better today.”

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Banded Lat Stretch – 1:00/side

2. Barbell Forearm Smash – 1:00/side

3. PVC Pass Throughs – 1:00

Lower Body

1. Banded Hamsting Distraction – 1:00/side

2. Kettlebell Calf Smash – 1:00/side

3. Up Dog – 1:00

ACTIVATION

3 rounds for Quality:

250m Row

10 Ring Rows

50′ Dumbbell Death March

50′ Single Dumbbell Overhead Carry Each Arm

MOVEMENT VIDEOS

https://www.youtube.com/watch?v=SKvaqHjASWM

https://www.youtube.com/watch?v=Y4XkFEj_OX8

https://www.youtube.com/watch?v=ejagLLPyKw0

https://www.youtube.com/watch?v=OHUtaZRAF1w

Weightlifting

3 Position Power Snatch

On the 2:00 x 5 Sets:

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knee-level)

1 Low-Hang Squat Snatch (shin, but not floor)
Stimulus

– Light loads to keep speed and postioning the main focus today.

– Looking for speed through the middle (as the bar passes the hips) and in the turn over (fast elbows to lockout postion before landing).

– Looking for solid postioning in the setup and finish postion of each snatch.

– Position 1: Pockets

– Position 2: 1 Inch Above The Knee

– Postion 3: Floor

– All sets performed at 30-40% of your 1RM power snatch.

– Today’s Weight Range- (30-40, Power Snatch, of 1RM Power Snatch)

Modifications

3-POSITION POWER SNATCH

– 3-Position Power Clean

– PVC or Empty Barbell

Metcon

I Will Survive (3 Rounds for reps)

AMRAP 5:

500/400m Row Buy-In, Into Max Rounds:

30 Double-Unders, 5 Power Snatches (135/95)(115/85)

Rest 5:00

AMRAP 5:

500/400m Row Buy-In, Into Max Rounds:

30 Double-Unders, 10 Power Snatches (95/65)(75/55)

Rest 5:00

AMRAP 5:

500/400m Row Buy-In, Into Max Rounds:

30 Double-Unders, 15 Power Snatches (75/55)(65/45)
Stimulus

– Conditioning Category: Sprint

– The first barbell should be a weight we could easily cycle 5+ power snatches unbroken when fresh.

– The second barbell should be a weight we could easily cycle for 10+ power snatches unbroken when fresh.

– The third barbell should be a weight we could easily cycle for 15+ power snatches unbroken when fresh.

– 3 Scores: Rounds + Reps (not including the row buy-in). If a full round is not completed, enter total reps in the “reps” box and leave the rounds box blank.

Strategy

THE BIG TAKEAWAYS

1. Smooth pace and strong pulls on the row. We want to be ready to hit our scored portion (the double unders and power snatches) of each AMRAP.

2. Keep the shoulders and grip relaxed on the double unders. This a great place to breathe as well.

3. On the power snatches, shoot for small sets or steady singles on the heaviest bar, 1-3 sets on the second barbell, and 2-3 sets on the third barbell.

Modifications

500/400M ROW

– 400m Run

– 400m Ski

– 1000m Bike (Any)

– 30 x 10m Shuttles

DOUBLE-UNDERS

– 1.5x Single Unders

– Line Hops

POWER SNATCHES

– Double Dumbbell

– Single Dumbbell

– Kettlebell Swings

– Reduce Weights

– Burpee Broad Jumps