CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear
2:00 light row
10 pvc pass throughs +5 rotations
5 spiderman and reach
push up into downward dog with calf stretch(5x)
5 slow prone swimmers
10 hollow body rocks
1:00 overhead opener
5 russian baby makers + 10 alternating warrior squats
barbell warm up
Weightlifting
Push Press (10RM)
STIMULUS
Setting a weightlifting baseline today with a 10RM Push Press
Take the bar out of the rack for these reps
It may be helpful to follow the following sets when building:
5-6 Sets: 5-7 Reps
2-3 Attempt: 10RM
Completing several sets of 5-7 reps allows you to gradually build in weight without burning out for your 10RM attempts
We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier
Rest as needed between sets to maintain quality
Metcon
Little Dipper (Time)
21-15-9:
Push Jerks
Lateral Barbell Burpees
RX – 95/65
RX+ – 135/95
STIMULUS
PUSH JERKS
Choose a weight for “Little Dipper” that you could complete the 21 reps unbroken when fresh
This should be a weight you should have to break more than twice during the workout
The barbell will come from the floor here, not from a rack, so that you can burpee over the bar
LATERAL BARBELL BURPEES
There is no need to stand to full extension on the lateral barbell burpees
STRATEGY
PUSH JERK
Today is a good day to scare yourself a little with large sets on the barbell
If we minimize sets on the barbell, we maximize time spent moving
Even if this slows you down a little on the burpees, you’re still going to be moving forward with slow reps on the ground
Be methodical and breathe overhead on the push jerks
It’s better to be in control of large sets than to speed through large sets
Here are a few options to consider:
Set of 21: 21, 12-9, 8-7-6 or 7-7-7
Set of 15: 15, 8-7, 6-5-4 or 5-5-5
Set of 9: 9, 5-4, 4-3-2 or 3-3-3
LATERAL BARBELL BURPEES
Burpee at a pace that allows you not stop and enables you to smash the barbell
Move nice and controlled for the first 2 rounds, but empty the tank on the last round knowing there is nothing left
Extra Credit
Metcon (No Measure)
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski Erg
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets
STIMULUS
Giant sets are not for time, but move with a purpose from movement to movement
Double Kettlebell Hang Cleans:
Choose a load that you can complete the 5 reps unbroken
You have the option to build over the 3 sets or stay at a challenging weight across
Double Kettlebell Front Rack Carry:
Use the same weight as you did on the Kettlebell Hang Cleans
After the 5th hang clean, you can go right into the 100 meter front rack carry
Banded Pull-Aparts:
Choose a band tension that you can complete the 30 reps with no more than 1 break