CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Pigeon Pose on Box: 2 Minutes Each Side
Banded Hamstring Distraction: 1 Minute Each Side
3-Way Shoulder Stretch: 1-2 Minutes Each Side
ACTIVATION
400 Meter Jog
3 Rounds:
10 Samson Stretch (5 per side)
15 Glute Bridges
15 Second Handstand Hold – 15 Shoulder Taps – 15 Second Handstand Hold
10 Banded Good Mornings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Metcon (Weight)
On the Minute x 10:
2 Box Squats
* All Sets at 55% 1RM Back Squat
* Box Height 3″ Below Parallel
STIMULUS
DESCRIPTION
Week #2 in this progression
Over the next weeks, the height will stay the same and the percentages will increase
Use 55% of your 1RM Back Squat for all 10 sets today
MOVEMENT FOCUS
BOX SQUAT
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat
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
SUBS
Pausing Back Squats (3 Seconds in Bottom)
Metcon (Weight)
Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Seconds in Catch)
Set 1: 35% of 1RM Clean and Jerk
Sets 2-3: 35-45% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
We’ll repeat our 3-part clean and jerk piece from 5/15, with the aim being to slightly increasing the loading
This Jerk Balance Complex will be 3 sets and lasts from 0:00 – 4:00 on a running clock
The Jerk Balance is a helpful drill for training proper position under the bar and equal weight distribution between the front and back legs during the split
The Pausing Split Jerk gives you a second to feel out proper balance in the catch position, allowing you to adjust before recovering the feet to a standing position
We’ll keep the weights fairly light here to drill good technique
Work around 35-45% of your 1RM Clean and Jerk, but adjust as needed to stay light
With 3 sets in 4 minutes, this means you’ll complete a set every 1:20 (0:00 – 1:20 – 2:40)
MOVEMENT VIDEOS
Jerk Balance: http://youtu.be/kndK-L5NGDw
Pausing Split Jerk: http://youtu.be/pjVJnIh8eUk
Metcon (Weight)
Tall Clean Complex (4:00 – 8:00)
3 Sets:
2 Tall Cleans
1 Split Jerk
Start at 35% of 1RM Clean and Jerk and Build
STIMULUS
DESCRIPTION
The second part of Clean and Jerk Technique starts on the 4:00 and is highlighted by the Tall Clean
The tall clean is designed to train speed and accuracy in the turnover of the squat clean
It focuses entirely on the down motion of the squat clean instead of on the jump up
Weights will also be fairly light here to focus on good technique
Start around 35% of your 1RM Clean and Jerk and build as you see fit over the 3 sets
Use weights that won’t force you to try to jump the weight up to your shoulders – as the focus should be on the way down
Just like the first part, you have 3 sets to get done in 4 minutes – meaning you’ll complete a set every 1:20 (4:00 – 5:20 – 6:40)
MOVEMENT VIDEOS
Tall Clean: https://youtu.be/tqJ5ESU_J04
Metcon (Weight)
Clean and Jerk Complex (10:00 – 19:00)
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
Set 1: 67% of 1RM Clean and Jerk
Set 2: 71% of 1RM Clean and Jerk
Set 3: 75% of 1RM Clean and Jerk
Set 4: 71% of 1RM Clean and Jerk
Set 5: 73% of 1RM Clean and Jerk
Set 6: 77% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
Week #2 of this progression
The final piece of Clean and Jerk work starts on the 10:00 and involves two waves of percentages based on your 1RM Clean and Jerk
We’ll climb higher in load than the first two technique pieces, topping out at 77%
The goal here is to put the focuses from the Jerk Balances, Pausing Split Jerks, and Tall Cleans together
Get under the barbell quickly in the squat cleans and find equal weight balance between both feet in the split jerk
These 3 reps are designed to be completed without dropping the barbell
Rounds begin every 90 seconds (10:00 – 11:30 – 13:00 – 14:30 – 16:00 – 17:30)
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/ebtLhYt5SKc
Metcon
Cinnamon Swirl (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)(75/55)
15 Deadlifts (95/65)(75/55)
STIMULUS
DESCRIPTION
Today’s workout is longer, light, and balanced
Over the 20 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifitng
We can expect to complete around 7-10 rounds when all is said and done
STRICT PULL-UPS
Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
BARBELL MOVEMENTS
The barbell is intended to be light for the push presses and very light for the deadlifts
We’ll choose our weight based off the more challenging movement – the push press
This should be a weight that you can complete the 10 reps unbroken in every round today
Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders
GENERAL
This workout is similar to Wednesday’s (“CEO”) in the sense that the movement patterns do not really interfere with each other
Inside the gym, we rotate between:
Strict Pull-ups: Upper Body Pull
Push Presses: Upper Body Push
Deadlifts: Lower Body Pull
The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements
Because of this structure, we encourage you to push through large and possibly unbroken sets at each movement
The big thing to consider in this longer workout is what pace is sustainable
It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes
It’s not too fast or slow – ideally somewhere right in the middle
After finishing the deadlifts, take a look at the clock and note the time
If you finish in 2:00, that can be your goal round time moving forward for the rest of the workout
In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…
Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes
Use whatever your opening round split is as your guide for the rest of the workout