CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Couch Stretch – 2 Minutes Each Side
3-Way Shoulder Stretch – 1-2 Minutes Each Side
Calf Stretch – 1-2 Minutes Each Side
ACTIVATION
10 Minutes for Quality:
3 KB Deadlifts
6 Push-ups
9 KB Goblet Squats
12 Hollow Rock
15 Double Unders
Performed with Light KB
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Box Squat
On the Minute x 10:
2 Box Squats
All Sets at 60% of 1RM Back Squat
Box Height Just Below Parallel
STIMULUS
GENERAL
Week 3 (of 4) of this progression, adding 5% from last week
Set box height just below parallel
All sets completed at 60% of our 1RM Back Squat
Weight is not the focus point… speed is
After sitting back to a vertical shin position, explode off the box
Accelerate out of the bottom as aggressively as we can
MOVEMENT FOCUS
Box Squats
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position
Metcon (3 Rounds for weight)
Jerk Technique (On the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5
Tall Jerk (4:00-8:00):
4 Sets of 4
Pausing Split Jerk (8:00-12:00):
5 Sets of 3
STIMULUS
We’ll work two pieces of barbell technique to start out the day, starting with the split jerk
There are no specific percentages for these three movements, but these should be loads that support good technique
Before starting these technique sessions, start a running clock
You’ll have 4 minutes to complete the work load at each movement
Minutes 0-4: 3×5 Strict Press in Split Jerk
Minutes 4-8: 4×4 Tall Jerk
Minutes 8-12: 5×3 Pausing Split Jerk
The movements start out more challenging and get easier as you go
See if you can slightly increase loading with each movement
We’ll repeat these pieces next week with the intentions to build in weight
Keep track of your weights for next week’s increase, for SugarWOD, today’s score will be the load for the 5 sets of the Pausing Split Jerk
MOVEMENT VIDEOS
Strict Press in Split Jerk: http://youtu.be/BD1ounuZw-I
Tall Split Jerk: https://youtu.be/2mzo_FHfpXc
Pausing Split Jerk: https://youtu.be/UsVlJQEwWck
Metcon (Weight)
Clean and Jerk Technique (On the 12:00)
On the 1:30 x 5 Sets:
3-Position Squat Clean
1 Split Jerk
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75-80%
STIMULUS
Our second piece of barbell technique is focused on the clean and jerk
The first set begins at the 12:00 on the running clock, with the other 4 rounds happening on the 13:30 – 15:00 – 16:30 – 18:00
Within these 90 second windows, you’ll complete 4 reps on the barbell
The first three reps are a 3-position squat clean:
1st Position: Squat Clean From Pockets
2nd Position: Squat Clean From 1 Inch Above Knee
3rd Position: Squat Clean From Floor
The fourth barbell rep is a standard split jerk
These percentages are based off your 1RM Clean and Jerk and are designed to be heavier than our first technique piece
We’ll repeat this piece next week with the intentions to build in weight
See below for a complex demo
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/7Z-dTxGFvVY
Metcon
Deep Clean (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Cleans (95/65)(75/55)
30 Double Unders
15 Thrusters (95/65)(75/55)
30 Double Unders
STIMULUS
GENERAL
This simple AMRAP workout combines the jump rope with a lighter weight barbell movements
Over the 15 minutes, you can expect to complete around 4-6 rounds
BARBELL MOVEMENTS
Choose your barbell weight for the workout based on the thruster
This should be a load that allows you to complete the 15 thrusters within 2 sets
DOUBLE UNDERS
The double under number is designed to be fairly small
Choose a number or variation that allows you to complete the work unbroken or in around 30 seconds
See further down the page for “subs”
STRATEGY
GENERAL
In a longer AMRAP workout, it’s all about finding a sustainable speed and break-up strategy
Find a pace from the beginning that you think is sustainable for 4-6 rounds today
BARBELL MOVEMENTS
The power cleans are the easier of the two barbell movements and the easier to break of the two – as the barbell comes back down to the ground on each rep
Plan to break these into a few sets from the very beginning
It may also be a good idea to break the thrusters up into 2-3 sets from the beginning
These planned breaks are always faster and more efficient than unplanned breaks
It is ok to be conservative with your reps if the breaks are calculated and quick
Consider the following ways to get to 15 reps:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 5-4-3-2-1
DOUBLE UNDERS
With such a small number of double unders, let’s try to complete these unbroken
If you do plan on breaking one set, make it the first set of 30
Breaking the first set may allow you to go bigger on the thrusters – the more difficult of the two barbell movements
You can plan to go bigger on the second set of double unders knowing that the power cleans can be broken up easily after
SUBS
DOUBLE UNDERS
Reduce Reps
30 Seconds of Practice
45 Single Unders (1.5x)