CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Science has measured humans to have 20,000 genes.
Some onions have 40,000.
The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.
The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
MOBILITY
2 Minutes on an Erg Machine
then…
Calf Stretch on Post: 1 Minute Each Side
Banded Shoulder Distraction: 1 Minute Each Side
Foam Roll Thoracic Spine: 2 Minutes
ACTIVATION
7 Minutes for Quality
30 ft. Duck Walk
60 ft. Single Arm Overhead Carry
5 Seated Box Jump
Weightlifting
Snatch
Squat Snatch Stamina [Week 1 of 3]
On the Minute x 5:
5 Touch-and-Go Squat Snatches
[Recommended Starting/Outlook Weights]:
Week 1: 60% of 1RM Snatch
Week 2: 63-66% of 1RM Snatch
Week 3: 66-70% of 1RM Snatch
STIMULUS
DESCRIPTION
Part 2 of snatch work for the day will work on cycling unbroken “touch and go” reps
Today marks week 1 of 3 in this progression
We recommend starting around 60% of your 1RM Squat Snatch
We’ll look to gradually build over the coming weeks
Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
Use the same weight for all 5 sets
Metcon
Snickers (Time)
30-20-10:
Power Cleans
Front Squats
Push Jerks
Barbell: 95/65 – 75/55
STIMULUS
DESCRIPTION
Today’s workout focuses on light weight, high-rep barbell cycling
Over the 3 rounds, we’ll complete 180 total reps on the barbell
For this reason, choosing the correct weight is important
The most challenging movements will likely be the front squat or push jerk
Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh
The intended time range for this workout is between around 9-15 minutes
STRATEGY
GENERAL
There are just as many reps in the opening round of 30 as there are in the final two rounds of 20 and 10
For this reason, it’s important to make it out of the round of 30 feeling ready to keep pushing
Setting yourself up for a strong set of 20 is the name of the game
The middle round tends to be the most difficult, as there are still 60 total reps to complete here
Knowing the workout is almost over, the set of 10 is where you want to be aggressive
Keep this in mind when considering you plan of attack for each set (see below)
ROUND OF 30
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6
6 Sets: 5-5-5-5-5-5
ROUND OF 20
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
ROUND OF 10
1 Sets: 10
2 Sets: 5-5
3 Sets: 4-3-3