CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
PIKE STRETCH
CHEST STRETCH
BANDED LAT STRETCH
ACTIVATION
3 Sets
1 Minute Bike
10 Lateral Box Step-ups (Each Side)
15 AbMat Sit-ups
20 Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Metcon (Weight)
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull
Set 1: 75% of 1RM Snatch
Set 2: 80%
Set 3-5: 85%
STIMULUS
Increasing 5% across the board over last week’s technique session
This barbell complex is designed to help strengthen your pull and positioning off the floor in the snatch
Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
These percentages are based off your 1RM Snatch
The three movements are to be performed as follows:
Pausing Snatch Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Snatch Pull: Normal Snatch Pull with No Tempo
See below for a video demo of this Snatch Complex
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/87GZNvHW1pk
Metcon
21 Jump Street (AMRAP – Rounds and Reps)
AMRAP 21:
21 Power Snatches (95/65)(75/55)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)(75/55)
21 Toes to Bar
STIMULUS
DESCRIPTION
This longer AMRAP workout includes 2 weightlifting movements and 2 bodyweight movements
A steady pace and calculated break-up strategy will be important over the 21 minutes of work
We can expect to complete between 3-5 rounds today
BARBELL MOVEMENTS
We’re looking to move a lighter weight for both barbell movements
Choose your weight based off which movement is more challenging for you
This should be a load that allows you to complete 21+ reps of both movements unbroken when fresh
BOX JUMP OVERS
There is no need to stand to full extension on top of the box
You can step off the box, but should jump with both feet to complete this station prescribed
TOES TO BAR
Choose a rep number or variation here that allows you to clear this station in under 2 minutes
See further down the page for “subs”
STRATEGY
POWER SNATCHES + TOES TO BAR
If there are 2 movements to chip away at the most, they are the power snatches and toes to bar
Small, quick sets will likely be more effective in the long run, especially with these movement happening back to back
Breaking early and often can help preserve your speed and grip into round 3 and beyond
Consider the following sets:
**2 Sets: 12-9
**3 Sets: 7-7-7 or 8-7-6
**4 Sets: 6-5-5-5
**5 Sets: 5-4-4-4-4
OVERHEAD SQUATS + BOX JUMP OVERS
The power snatches come back down the ground on each rep, but the overhead squats do not
For this reason, let’s try to hold on for bigger sets on the overhead squats
Move at a smooth pace through the box jump overs to allow for this
See if you can work through the 21 reps in 1-2 sets:
**1 Set: 21
**2 Sets: 12-9
SUBS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist
Extra Credit
Metcon (No Measure)
Body Armor
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
Repeating this Body Armor from Wednesday, April 8
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