CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
1:00 light row
5 spiderman and reach
10 alternating figure 4’s
10 russian baby makers
5 inchworms w/push up
banded good mornings
banded air squats
banded lateral steps
banded fire hydrants
banded good mornings
barbell warm up (indclude shoulder presses)
Weightlifting
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%
*Percentages based on 1RM Front Squat
STIMULUS
Entering the 5th iteration of these Front Squat Waves
We’ll climb in percentages across all lifts from two weeks ago
The percentages will stay at 80% for each set of 3
The percentages will climb by 3% on each set of 1 (88-94%)
We’ll finish out the session with a 12-rep drop set at 68%
Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)
These percentages based on your 1RM Front Squat
Metcon
Task Priority Fight Gone Bad (Time)
For Time:
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30/20 Cal Row
1:00 Minute Rest
STIMULUS
GENERAL
“Task Priority Fight Gone Bad” is a twist on the classic benchmark workout “Fight Gone Bad”
Rather than completing 1 minute stations, we’ll work through 150/140 reps per round
Your score is the total time, including rest, it takes you to complete the 3 rounds
We expect this to be a longer piece that takes around 18-30 minutes to complete
BARBELL MOVEMENTS & WALLBALLS
Choose lighter weights that you could complete for 30+ unbroken reps when fresh
BOX JUMPS
Stand to full extension on top of the box
STRATEGY
There are a couple ways you could attack this workout:
Pick a break-up strategy that you want to hold on each movement across the board
Complete each movement “tabata style”, where you work for 20 seconds and rest for 10 until the 30 reps are completed (all except the row)
Envision how you’ll be moving in rounds 2-3 and try to hold that pace or rep number from the beginning
Keep in mind that there is only 1 minute to recover between rounds
If you are going with the traditional break-up option, here are some ways to get to 30 reps:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6
Extra Credit
Metcon (No Measure)
3 Giant Sets:
:30s Kettlebell Side Plank (Left Arm)
:30s Kettlebell Side Plank (Right Arm)
50′ Dumbbell Death March
Rest 2 Minutes Between Sets
GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Our focus in this piece is on the midline and posterior chain
Choose weights for the kettlebell side planks and death marches that allow you to complete the full distance and times unbroken
You can build in weight or stay at a challenging load across
See below for movement demos
MOVEMENT VIDEOS
Kettlebell Side Plank: https://youtu.be/pD1KLcoMaK8
Dumbbell Death March: https://youtu.be/mRq1owHCEEE