CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Lacrosse Ball Trap Smash: 1 Minute Each Side
Squat Hold: 2-3 Minute Hold
Table Top Stretch: 1 Minute Hold
ACTIVATION
5 Rounds:
5 Russian Baby Makers
10 Calorie Bike
15 Banded Pull-Aparts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Metcon (Weight)
Clean Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull
Deficit: 1-3″
Set 1: 70% of 1RM Clean and Jerk
Set 2: 75% of 1RM Clean and Jerk
Set 3-5: 80% of 1RM Clean and Jerk
STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean
Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
These percentages are based off your 1RM Clean and Jerk
The three movements are to be performed as follows:
Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Clean Pull: Normal Clean Pull with No Tempo
Progressing from April, we’ll perform this complex with a slight deficit
Stand on plates to create a deficit somewhere between 1-3 inches
You should be able to maintain a neutral back position even with the deficit
Adjust deficit as needed to accomplish this
See below for a video demo of this Clean Complex
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/UASSJEZMPqw
Metcon (Weight)
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull
Deficit: 1-3″ (Based On Athlete)
Set 1: 70% of 1RM Snatch
Set 2: 75%
Set 3-5: 80%
STIMULUS
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
Progressing from April, we’ll perform this complex with a slight deficit
Stand on plates to create a deficit somewhere between 1-3 inches
You should be able to maintain a neutral back position even with the deficit
Adjust deficit as needed to accomplish this
See below for a video demo of this Snatch Complex
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/87GZNvHW1pk
Metcon
CEO (5 Rounds for reps)
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
STIMULUS
DESCRIPTION
“CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”
You’ll move quickly for 3 minutes and rest for 1 in this interval piece
The way the workout is written allows for a high intensity to be maintained:
There is built in rest
The reps are small
The movements patterns do not interfere with each other
Use weights and variations that allow you to complete at least 4 rounds within each AMRAP (1 Round Every :45 Seconds)
Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers
DOUBLE DUMBBELL POWER SNATCHES
Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
Jump the dumbbells overhead in one smooth motion to a locked out position
This should be a moderate load that will be completed unbroken each round
See further down the page for a video demo
PUSH-UPS
The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
Choose a rep number or variation that you can complete unbroken each round
See further down the page for “subs”
STRATEGY
GENERAL
The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout
We move from a total body pull, to an upper body push, to a lower body push
See if you can complete each movement unbroken within these short windows
The two things you can adjust as needed are your transition time and air squat speed
If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds
MOVEMENT VIDEO
Double Dumbbell Power Snatch: https://youtu.be/YP_e_sndmvk
SUBS
PUSH-UPS
Reduce Reps
Elevate Hands (Box or Bench)
Knee Push-ups
Extra Credit
Metcon (No Measure)
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
STIMULUS
DESCRIPTION
This is a repeat Body Armor from 2.28.2020
We’ll alternate back and forth between two movements in these 3 rounds supersets
The focus here is on quality of movement over speed
Move directly from the first movement to the second, then rest 90 seconds between sets
Complete all three sets of the ring rows and bridges before moving on to the three rounds of bent over rows and prisoner superman holds
SUPINATED GRIP RING ROWS
Increase the difficulty of this movement by walking feet out further or by elevating feet onto a bench
SINGLE LEG GLUTE BRIDGES
Squeeze for a second at the top of each rep and slowly lower down to the ground
BARBELL BENT OVER ROWS
Choose a weight that is challenging, while still allowing for unbroken sets
You can build across the 3 sets or stay at the same weight throughout
PRISONER SUPERMAN HOLD
Accumulate 30 seconds of an active hold
The time does not have to be completed unbroken
MOVEMENT VIDEOS
Supinated Grip Ring Row: https://youtu.be/oxjDM4B4Ywc
Single Leg Glute Bridge: https://www.youtube.com/watch?v=TQt2I73oL6Y
Prisoner Superman Hold: https://youtu.be/p8CBQUx-CFg
Barbell Bent Over Rows: https://youtu.be/p3mMZrEMsfc