CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

https://youtu.be/aJdDCEiu4OA

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