CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 1 Round, Not for Time:
1:00 Light Bike
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
Weightlifting
Back Squat (6 sets)
Set #1 – 4 Reps @ 72%
Set #2 – 2 Reps @ 78%
Set #3 – 4 Reps @ 72%
Set #4 – 2 Reps @ 82%
Set #5 – 4 Reps @ 72%
Set #6 – 2 Reps @ 86%
Transitioning from 6 and 3, to 4 and 2. With so, a bump in our percentages as we continue. Next week, we’ll be repeating this scheme, improving on the numbers. Rest 2:00 between sets.
Back Rack Lunge (2 sets of 14 reps)
2 Sets of 14 @ 40%
Percentage based off current/estimated 1RM Back Squat.
Each of set is 7 reps per leg, for the total of 14.
Rest as needed between sets.
In the back rack reverse lunge, we are looking to find a 90 degree angle in our front leg at the bottom of the lunge. This requires a decent step backwards, reaching behind us. Keeping our shoulders stacked on top of our hips, our aim is to find the vertical shin bone at the bottom, and pull ourselves to a standing position.
What we are not looking for, is a push from the back leg in the movement. Instead, using the hamstring and glutes in the lead leg, pull ourselves forward and up.
As with any lunge, let’s also be mindful of our knees. In standard squats, we can harness the elastic rebound, but here, we have bone to floor contact. So let’s kiss the ground with the knee, but avoid the rebound.
Snatch
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – 3-Position Power Snatch
Minute 2 – 3-Position Squat Snatch
Single barbell, using the same load for both movements in the specific round at hand. As an example, if we complete the first minute of three power snatches with 135, let’s complete the squat snatches with 135 that round as well. We are looking for at most, a total of five weight changes.
Start at 60% of your 1RM Snatch and steadily build from there, based on feel. Click “Workout Prep Notes” for details on the 3-Positions.
In both movements, the starting positions are the same.
Rep #1 – High Hang. Pockets, with shoulders over the bar and a slight knee bend.
Rep #2 – Hang. Knee level, with shoulders over the bar and shin bones vertical.
Rep #3 – Floor. A full repetition.
Extra Credit
Warm-up (No Measure)
3 “Giant Sets”:
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.
On the 200m Double Dumbbell Carry:
First 50 meters – One DB overhead, one DB front rack.
Second 50 meters – Same as first 50m, but changing sides.
Third 50 meters – Hang position (farmers carry).
Fourth 50 meters – Both in front rack position.
Athlete’s choice on all loadings.
Not for score, but for quality movement.
Ring Dips:
We are looking to complete strict reps here, versus kipping. Rep wise, we are looking for a set that puts us into the 5-7+ range. If we are less than that, let’s consider using a band to decrease the amount of bodyweight loading. Our adaptation today is in finding a good sized count in reps per round. If we do not yet feel comfortable on the rings, this can be completed as parallel bar dips.
Barbell Bent Over Rows:
After deadlifting the bar to the hang position, hinge to a point where we are at least past 45 degrees towards the ground.. if not closer to parallell (90 degrees). Locking our torso in place, row to sternum/high belly, and then back to extension. Be wary of momentum here (swinging of the torso to generate assistance). Let’s lock it in and let our lats, shoulders, and arms do the work. Less about load… more about strengthening the body with purposeful technique.
Weighted Glute Bridges:
With a barbell across our waist and our elbows on a bench (belly up), 18 reps per set. This is a higher count, which will lead us to move towards more moderate loads.
Weighted Sit-Ups:
With a DB across the chest, and our feet anchored.
In all of the weighted movements above, we are looking to complete each set “unbroken”. If we are not able to, we chose a weight just a bit too heavy. We want this to feel equally as metabolic as it is stamina based.