CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2:00 light row
10 pvc pass throughs
5 spiderman and reach
5 table tops with 5 sec pause at top of each
10 hollow body rocks + 10 glute bridges
5 inchworms + 10 push ups
8 light DB presses/arm
8 light DB rows/arm
*After Bench do a snatch warm up
Weightlifting
Bench Press (Build to a heavy set of 5 reps)
STIMULUS
There are no percentages today, rather we’ll steadily build to a heavy unbroken set of 5
We can expect to take 7-10 working sets here as we build to this heavy set
For safety, make sure to have a spotter or don’t put clips on the bar
SUBSTITUTIONS
If unable to Bench Press, complete Strict Press instead
Metcon
Power Wheels (3 Rounds for reps)
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (75/55)(95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (95/65)(115/85)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (115/85)(135/95)
STIMULUS
GENERAL
Our metcon today consists of 3 high intensity intervals, pairing the bike and barbell
Within these short windows, we’re aiming to choose weights and variations that allow for around 2 rounds to be completed (~45 Seconds Per Movement)
POWER SNATCH
The weight increases in each AMRAP
Use the below guideline to determine the right weight for each round:
1st Barbell: Should be able to cycle 20+ Reps When Fresh or Large Sets During the Workout
2nd Barbell: Should be able to cycle 10-12 Reps When Fresh or Small Sets During the Workout
3rd Barbell: Should be able to cycle 7-10 Reps When Fresh or Quick Singles During the Workout
ASSAULT BIKE
In these short windows, it’s important to choose the right calorie number to ensure we get enough work completed
We’re looking to get at least two attempts on the bike in each 3-minute window, so choose a calorie number that you can complete in less than 45 seconds
STRATEGY
With such short windows and rest built in, let’s find a way to keep moving at all costs
The idea is to work hard for the whole 3 minutes and then recover for 3 minutes
Have a plan on the barbell, but expect to adapt as some point
If the strategy falls apart and is causing you to rest a lot, immediately go to quick singles to keep moving forward
For your initial rounds at each weight, here are some potential break-up strategies:
1st Bar: 12, 7-5, 6-6
2nd Bar: 8, 4-4, 3-3-2
3rd Bar: 4, 2-2, 1-1-1-1
SUBSTITUTIONS
Assault Bike
If unable to Assault Bike, complete one of the following:
12/9 Calorie Row
100 Meter Run
Extra Credit
Metcon (No Measure)
On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
STIMULUS
This Snatch Complex follows the same format as yesterdays Clean Complex
This power snatch complex includes 2 reps: 1 with three pauses and 1 with no pauses
These pauses help you dial in the technique “checkpoints” of the power snatch
On the first rep, we’ll pause for 2 seconds at 3 different positions
Just Below the Knee
Jumping Position (The Pockets)
The Catch (With the Bar Overhead)
On the second rep, we’ll power snatch the weight without pausing at any of those positions
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
You’ll complete these sets between 57-63% of your 1RM Power Snatch
MOVEMENT PREP
Metcon (No Measure)
Body Armor:
3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold
Rest 1:30 Between Sets
STIMULUS
90 seconds of work and 90 seconds of rest in this midline focused body armor piece
Move right from one movements to the next and rest 1:30 following the superman hold
We’ll accumulate 30 seconds at each movement instead of just rotating on the :30
**Front Plank Hold: **Go From Elbows or Hands
**Overhead Squat Hold (Bottom): **Weight as Desired, But Should Be Unbroken