CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Tempo Bike
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.
2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Waiter Squats (3 each side)
12 Superman Rocks
Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
Metcon
Bar Star (Time)
RX For Time:
21 Overhead Squats (95/65)
21 Bench Press (135/95)
21 Deadlifts (185/125)
15 Overhead Squats (115/75)
15 Bench Press (155/105)
15 Deadlifts (225/155)
9 Overhead Squats (135/95)
9 Bench Press (185/125)
9 Deadlifts (275/185)
RX+ For Time:
21 Overhead Squats (135/95)
21 Bench Press (175/115)
21 Deadlifts (245/165)
15 Overhead Squats (175/115)
15 Bench Press (205/125)
15 Deadlifts (295/185)
9 Overhead Squats (205/145)
9 Bench Press (225/145)
9 Deadlifts (345/225)
In “Bar Star”, we have a 21-15-9 of overhead squat, bench press reps, and deadlifts. After each movement, we’ll be increasing in load. All three movements climb in weight as they descend in reps. A logistically demanding workout, yes… but, in our de-load week, our time is not the focus here. Instead, it’s to combine weightlifting into a metabolic environment. Let’s move well here, work hard, but not stress about the clock and how fast our weight changes are.
Bench is taken from the rack, whereas the overhead squat barbell is taken from the ground.
On all three, as mentioned above, we’re transitioning from the lightest to the heaviest inside each.
For all three movements, here’s what we are looking for:
First loading – Light and manageable. 21+ reps unbroken, when fresh.
Second loading – Moderate. 15+ reps unbroken, when fresh.
Third loading – Heavy, but doable. 9+ reps unbroken, when fresh.