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.

Clean & Jerk Warm-Up #2 (No Measure)

2:00 bike/row/run

10 PVC pass throughs and windmills
Banded front rack stretch
Samson stretch
Bird feeders
Y’s t’s w’s

5 Clean Pulls
5 muscle cleans
5 presses
3 Hang Cleans with pause on catch
3 split Jerks with pause on catch

Clean Deadlift + Floating Power Clean + Pause Split Jerk

1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 8/10 RPE

**So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then clean it**
*Pause for 2 seconds in the catch of split jerk

Star Spangled Banner (AMRAP – Reps)

AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Burpees
Bike (calories)