CrossFit Indian Trail – CrossFit
Stimulus Notes
This is a scheduled deload week for ALL Mayhem Athletes. Regardless of what your fitness goals are in this season and long term, this is a great week to allow your body to recover.
Open, QuarterFinals,
With this Deload, we don’t have a ton of volume Monday-Wednesday and want you to pull back on the intensity (and further adjust volume) as needed. The lifting volume and RPEs are lowered Monday through Saturday to help your central nervous system recover (if you want the higher RPEs, then checkout the MBS track).
Look for longer duration metcons this week to help back off intensity overall! Our last Deload Week was over a month ago (due to the lower intensity of training overall), and the next one won’t be til later in June, so take this week to recover more as needed!
Dial back the intensity in metcons. With our lifting, the percentages are moderate. Please feel free to drop % and/or RPE on the lifting too if you are needing the extra recovery. For the rest of programming, rest additionally as needed or back off intensity.
squat warm up #3 (No Measure)
2:00 bike/row/run
spiderman and reach with hamstring lockouts
2×30 seconds /leg band resisted 90/90’s
2 rounds of:
adductor rockbacks (8x/leg)
russian baby makers (8x)
2×15 banded squats (red band around rig – 1 leg on each side of band)
table top with 5 second hold at top (5x)
banded pull aparts, diagonals, raises, presses (10x/each)
5 tempo push ups + 5 push ups
Back squat (Pause+1 1/4+back squat) + back squat
1 Pause Back Squat + 2 (1¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 2 (1¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 1 (1¼ Back Squat) + 2 Back Squat @ 7/10 RPE
1 Pause Back Squat + 1 (1¼ Back Squat) + 2 Back Squat@ 7/10 RPE
1 Pause Back Squat + 1 (1¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE
* Pause for 2 seconds in the bottom of the squat
America the Beautiful (Time)
5 sets:
20 Push Ups
20 GHD Sit Ups
-rest 1:1 b/t sets-
Rx+ as written
Rx 15 push ups 20 abmat sit ups
*Time cap 2 minutes/set
*maximum time 20:00