CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
De-Load Week
1:00 light row
jog forward/backward
spiderman walks
floor touches
quad stretch
figure 4’s
air squats
lunge w/twist and reach
1:00 overhead opener
10 bird feeders/side
5 eccentric push ups, downward dog, calf
stretch
*barbell warm up
Weightlifting
Metcon (Weight)
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk
Sets 5-7: 70% of 1RM Clean and Jerk
STIMULUS
In this Clean and Jerk Complex, you’ll work through the 4 listed movement and rest until the next round begins
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00
You can drop the bar following the Push Jerk before completing the final rep, which is a Squat Clean Thruster (Cluster)
On the Squat Clean Thruster, do not re-bend the knees when pressing the bar overhead
Try not to blend these movements together
For Example: Stand all the way up on the power clean before front squatting and stand all the way up on the front squat before beginning the push jerk
These percentages are based off your 1RM Clean and Jerk
Metcon
Rack City (Time)
For Time:
10 Power Cleans (155/105)(135/95)
50 Air Squats
10 Front Squats (155/105)(135/95)
50 Air Squats
10 Push Jerks (155/105)(135/95)
50 Air Squats
STIMULUS
One time through for time in this barbell and air squat workout
Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
Use the same load for each movement, choosing your weight off your limiting factor, which is likely the Push Jerk
The barbell starts from the floor for all movements
Expecting this workout to take between 5-10 minutes to complete
Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line
STRATEGY
The small rep number and moderate weights on the barbell movements are right in that range of being able to push for unbroken sets
Having the air squats after the barbell is also a good incentive to push for big sets
Let’s try to complete the 10 repetitions at each movement in as few sets and possible, as we’ll always be able to move on the air squats
While big sets on the barbell are the main priority, our second focus is air squat speed
If you know you’re going to need a little more time to “recover” for the barbell, slow down the cycle time of your air squats
If you’re confident in completing 10 reps unbroken, let’s try to add some speed to the air squats and get to the barbell faster
No matter what the approach is, try to make your last 50 air squats your fastest set, as there is nothing to follow