CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
15/12 Calorie Assault Bike, 200m Jog
12/9 Calorie Assault Bike, 200m Jog
9/6 Calorie Assault Bike, 200m Jog
2 Rounds:
6 Spidermans (3/each)
6 Wall Squats
6 Warrior Squat Rotations
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses (behind the neck)
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
3 position snatch
snatch from position 1 then 2 then 3
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)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 – 60% of 1RM Squat Snatch
Set #2 – 65%
Sets #3+4+5 – 70%
The purpose behind the pause is to build our positioning and stability in the catch. In a Snatch 1RM attempt, it is hardly ever a squatting strength issue. If we get the bar into position overhead, chances are highly likely we can stand with it. The issue further is not about our strength, but our positioning. Our speed (and consistency) to the catch position. Pausing here gives us a chance to dive into this position with focus.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
In “Nancy”, we are looking for a moderate load on the overhead squat that we are very confident we could complete all five rounds unbroken with. We may break for strategy reasons, so that we can push our runs more, but if we had to, we feel confident we could complete all five sets of 15 unbroken.
This allows us to lean into the conditioning side. This workout is intended to be a challenge on the runs, and not a pacer. Let’s make this workout about our conditioning, and not about our overhead squat loads. We’ll have plenty of good work on the barbell in our next cycle, “Sled Dog”.
On the runs, we are looking to find a challenging yet consistent pace. It isn’t very common to see a five-round effort with 400m runs. This takes some thought to dial in a pace that allows us to push, but not to the tune of a rapid slow-down after 3 rounds. For many, this may be in the area of our estimated 3 mile pace. Much like on Monday, the transition back to the barbell is massively important in this workout. Pushing the runs and making it in 10s earlier on each run is very impressive, but not if we lose those 10s standing over the bar trying to catch our breath.
On the overhead squats, we can actually breath very well here. The shoulders of course take the brunt of the work overhead, but we can breathe far better here than we could in the front rack. Using the squats as a cadence, focus in on our breathing here.
As a sole focus point on the overhead squats, it’s to drive up. In the overhead squat, it can be common to “relax” into the movement, once we find the position overhead. Although we don’t want to exert extra energy ever in a workout, this is a place where pushing actively helps us in the deeper rounds. Imagine the barbell weights twice as heavy, and we are constantly trying to push it 1 inch higher. What this will do is cue and activate the muscles in the shoulder to stabilize. The better we hold position in the earlier rounds, the better we’ll move later.