CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.
MOBILITY
Laying Front Rack Stretch: 1-2 Minutes
Couch Stretch: 1-2 Minutes Each Side
Child’s Pose: 1-2 Minutes
Warmup Complex:
5 Ring Rows
10 Slow Air Squats
10 Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Clean and Jerk
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
Opposite Day (Time)
30-20-10:
Power Snatches (95/65)(75/55)
Box Jump Overs (24/20)
Directly Into…
10-20-30:
Power Clean and Jerk (95/65)(75/55)
Lateral Barbell Burpees
STIMULUS
DESCRIPTION
We’ll work through back-to-back couplet workouts that combine an Olympic lift with a “jumping” bodyweight movement
You’ll start off by completing all the reps of power snatches and box jump overs in part 1 before advancing to part 2
There is no rest between part 1 and 2 – you’ll move directly from one to the next
The format of the workout is designed to allow you to keep moving forward even as volume accumulates – as the barbell and jumping movements get less complex in part 2
The intended time range for this workout is between 14-24 minutes
BARBELL MOVEMENTS
Choose your barbell weight based off the more challenging movement – the power snatch
This should be a lighter load that you are capable of cycling for 21+ reps unbroken when fresh
LATERAL BARBELL BURPEES
You can jump up or step up out of the burpees
Take off with two feet when jumping over the bar
You do not have to stand to full extension on the jump
BOX JUMP OVERS
Just like on the burpees, you do not have to stay to full extension on the box
You can face the box or perform these laterally
Jump up to the box to perform this movement as prescribed
STRATEGY
GENERAL
In each of these couplet workouts, there is one movement you’ll need to break up and one movement you’ll need to stay moving on
Although the weight on the barbell is relatively light, the reps are high
In total, we have 120 barbell reps
Take that total number into consideration when planning your break up strategy
Chip away at these barbell reps and try to keep your rest between sets to 10 seconds or less
The goal is to find a steady pace on your “”jumping”” movement that supports your strategy on the barbell
Consider the following options for each set on the barbell:
Set of 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’s
6 Sets: 5’s
Set of 20:
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5’s
5 Sets: 4’s
Set of 10:
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 3-3-2-2