CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“A single death is a tragedy. A million deaths is a statistic.” – Joseph Stalin
2:00 light bike
quad stretch
floor touches
knee hugs
figure fours
air squats
inchworm w/2 push ups and calf stretch
banded lateral step
banded plank hold
http://trainingzone.crossoversymmetry.com/courses/fitness-hc/lessons/hip-core-activation/quizzes/plank-hold/
banded one leg bridge
http://trainingzone.crossoversymmetry.com/courses/fitness-hc/lessons/hip-core-activation/quizzes/one-leg-bridge/
Weightlifting
Front Squat
7 Sets of 1:
5-Pause Front Squat
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%
STIMULUS
This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement
The 5 pauses take place for 2 seconds each at the following locations:
Quarter Squat
Parallel
Below Parallel
Parallel
Quarter Squat
These percentages are based on your 1RM Front Squat
MOVEMENT VIDEOS
5-PAUSE FRONT SQUAT
https://youtu.be/q8QrXR6K7FA
Metcon
4-Wheel Drive (AMRAP – Reps)
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24″/20″)
Max 10 Meter Shuttle Runs
Rest 4 Minutes Between Rounds
STIMULUS
GENERAL
“4-Wheel Drive” is a repeat workout last completed on 3.5.19
In this high intensity interval piece, you’ll work for 4 minutes and then rest for 4 minutes
With a lot of rest built in, we’re looking to bring the heat when it’s time to work
Rounds begin on the 0:00 – 8:00 – 16:00 – 24:00 – 30:00
Once you finish the bike and burpee box jumps, you’ll complete as many 10 meter shuttle runs as you can in the time remaining
Record total shuttle runs for each round, as your score is lowest number of the 5 rounds
BURPEE BOX JUMPS
You can jump or step out of the burpee, but must jump up to the box
Make sure to stand to full extension on top of the box before jumping or stepping back down
10 METER SHUTTLE RUNS
Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone
We want at least 1 minute for the shuttle runs, so reduce the volume or cap the bike and burpee box jumps at 3 minutes for each round
ASSAULT BIKE
See further down the page for Assault Bike subs
STRATEGY
GENERAL
With the score being the lowest shuttle run total of the 5 rounds, we’re aiming for intelligent intensity
The goal is to stay within a 2-3 shuttle run range for each round
Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
Here are examples of two hypothetical scoring situations:
Athlete 1: 20-18-16-14-12
Athlete 2: 17-16-16-15-16
Athlete 1 came out fast, declined by 2 reps each round, had a range of 8 reps, and finished with a score of 12
Athlete 2 was able to stay pretty consistent, had a range of 2 reps, and finished with a score of 15
While both athletes finished with 80 total shuttle runs, athlete 2 trained at a more sustainable pace and finished with a better score
Aim for the consistency and intensity of athlete 2 over the unsustainability of athlete 1
SUBS
Assault Bike
Equal Calorie row