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 (7 sets of 1 rep)
7 Sets:
1 Tempo Back Squat*
*7 seconds down, 3 second pause in bottom, stand.
Set #1 – 58%
Set #2 – 60%
Set #3 – 62%
Set #4 – 64%
Set #5 – 66%
Set #6 – 68%
Set #7 – 70%
Rest 60s between sets. All repetitions taken from the rack. This is not an EMOM, complete your rep, look at the clock and start your next rep 1:00 later.
Metcon
Wallstreet (Time)
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
In “Wall Street”, we have a triplet a medium distance run and two light weightlifting movements. Stimulus wise, we are looking for a kettlebell light enough so that we could complete 30+ unbroken reps. This should be on the lighter side. Inside that set of 40, we are very confident we could do it in 2 or less sets. On the wallball, same stimulus… we are confident we could complete it in two or less sets if we had to.
We are always going to adjust inside the workout as needed, changing planned rep schemes and approaches. The only saying in the military goes, “no plan survives first contact with the enemy”. Sometimes this can be true inside of our workouts, where we ditch the plan we thought we refined to an explicit degree within seconds of starting the workout.
Today, let’s try to start somewhere. What makes “Wall Street” far more approachable is thinking through a breakup strategy on the swings and wallballs. Maybe its 20/20 for both, maybe it’s 25/15. Maybe it’s fast 10’s, with only a brief couple of seconds between reps.
But having a starting point, even if it becomes adjusted, is the aim here. That way, we can focus on a sustainable pace on the runs that allows us to continue the push inside the gym. Without those starting points, we don’t know how hard to push on the runs… which results in varying paces from the first to third round.
Overall aim in the workout is to push for larger sets inside the gym, as any time the kettlebell or wallball rest on the ground while the clock is running, we are losing seconds. We aren’t going to sandbag the run by any means, but we naturally don’t want to crush each run only to take 10 seconds before picking up the kettlebell.
Stimulus Notes
Warm-up (No Measure)
De-load Week.
Week #7 of “Grunt Work” in our mid-cycle back off week. Following, we’ll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6.
Volume is reduced significantly, for a specific reason – weights take a toll. In “Grunt Work”, we have a larger emphasis on weights, whether it be percentage builds on the major compound movements, or Body Armor finishers. This requires a necessary reload with the larger picture in mind.
Reducing volume to the tune of ~50% this week, this will buy us the well-deserved recovery so that we can continue the push ahead. Extra time spent on mobility or light skill work is great. But, let’s avoid adding additional volume on top, as our last five weeks will be more challenging than the first six. Let’s rest up.