CrossFit Indian Trail – CrossFit
Deload Week (No Measure)
This is our deload week and you’ve earned a little extra rest!
We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!
Should I Deload this week?
If you have been with us for 1+ month and need the deload, then take it!
If you are new and feel good (or had to take time off on other weeks), then carry on! (You can look back at past weeks for more workouts)
IF you feel overtrained or just out of it, that is okay. Many have been there before. If you need to take a full week off and workout very little to even none, then do it. This is literally the best time of the year for you to do so.
BOTTOM LINE: Continue to listen to your body and rest, recover and reenergize as needed during these deload weeks that we provide typically every 4-6 weeks.
We provide 5 “Ways to deload” in the workout notes. In summary if you need the deload, we’d recommend scaling back the volume and intensity in a way that best suits your individual recovery. Only doing 1 session and keeping intensity under 80% for the metcons (and potentially under 8/10 RPE for the lifts) is a great starting point.
That could look like a few things:
Ways to Deload
Completely resting on a day when you’d normally workout (like a Tuesday or Wednesday)
Only performing 1 part of the metcon instead of the multiple parts
Not going above 80% in the metcon
Resting from the Strength and/or accessory
Only do 1 session instead of multiple sessions
A combination of 1-5 above
Indicators I need to Deload and/or rest more for a week
Training is rarely fun anymore. 99%+ of us workout for fun! If working out is always just a chore or “have to” then take some extra time to rest and get outside of the gym. The workouts will still be here when you get back.
Lack of appetite for food compared to typical hunger levels
Trouble sleeping or falling asleep compared to how you usually feel
Constantly tired, fatigued and/or just feeling overtrained
Soreness levels are way beyond what they usually are
Inability to keep intensity levels high (80%+) in most workouts
Usually, we try to grind through and get our workout in because it is a highlight of the day and makes us better! But let’s give our body some extra attention this week and really take note of how we feel, and respond appropriately. Enjoy the week!
Banded PVC overhead opener
squat hold and flossing
standing kang squats
alternating cossack squats
inchworm into push up with calf stretch
leg swings forwards and backwards then side to side
high knees and butt kicks
8-10 scap pull ups
3-5 strict pull ups
10 air squats
The Little Mermaid (Time)
5 Strict Pull Ups
15 Air Squats
*Time Cap 19 minutes
2 sets of 5 reps Tall Snatch @ 6/10 RPE
2 sets of 3 reps Tall Snatch @ 7/10 RPE