CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
1:00 light row
5 spiderman and reach
5 russian baby makers
10 alternating figure 4’s
10 wall openers
10 banded good mornings
10 banded presses /side (attach black band to rig shoulder height between the j-hooks and stand beside it. Press one side of the band up, not both)
10 banded air squats
banded monster walks
barbell warmup
Weightlifting
Front Squat
On the 1:30 x 7 Sets:
1 Tempo Rep
Tempo:
10 Second Negative
No Pause in Bottom
Full Speed Stand
STIMULUS
Completing 1 front squat from the rack every 90 seconds, working a slow tempo on the way down
Tempo:
10 Seconds Down, No Pause, Stand Fast
Start around 55% of your 1RM Front Squat and build to a heavy single for the day
Rounds begin on the:
0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00
Metcon
Blitzen (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)(95/65)
STIMULUS
GENERAL
“Blitzen” is a repeat workout from 10.29.18 but was not saved as a benchmark, but you can go back on the whiteboard potentially.
Expect the 5 rounds to take between 8-15 minutes to complete
THRUSTERS
The barbell in “Blitzen” starts from the floor, not the racks
This should be a moderate thruster weight that can be completed in 1-2 sets each round
Aim for something 1 weight jump up from what you’re accustomed to using in common thruster workouts
STRATEGY
THRUSTERS
The workout today will be dictated by our thruster approach
The goal here is to pick a break-up strategy that we can realistically hold across the 5 sets
1 set is awesome, but only if that is something that can be maintained
If you’re planning on 2 sets at some point, let’s do that from the beginning
When we plan the break, the rest is a lot shorter than if we’re forced to break because of fatigue
ROW
Row at a pace that supports your strategy on the barbell
This is ideally the fastest pace that allows for an immediate transition to the bar for your planned set
You should be able to get off the rower, walk to the barbell, and start your first set of thrusters
This is better than rowing fast, taking a long chalk break, then starting the thrusters
Row methodically, focus on your breathing, and smash the barbell
Extra Credit
Metcon (No Measure)
Bike Recovery
3 Rounds (12 Minutes Total):
3 Minutes Light
1 Minute Moderate
STIMULUS
Looking to flush out the legs here after a big lower body effort in “Blitzen”
This recovery piece is not for score
12 Minutes Total on the Bike:
3 Minutes Light
1 Minute Moderate
If unable to Bike:
Same Format on Row or Ski Erg
Easy 1 Mile Jog