CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Preheat the Oven
5 pvc rotations/side
5 spiderman and reach/side
10 alternating warrior squats
10 pvc OH squats
barbell warm up
Weightlifting
Stamina Squat 2
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
78% of 3 Rep Max Back Squat
STIMULUS
Building 3% higher than last week on the Stamina Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds
Squat Snatch Stamina (Weight)
On the Minute x 5:
5 “Touch and Go” Squat Snatches
STIMULUS
This is a repeat from July 26, 2019 and the 3rd iteration of this complex
Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute
If you have done this piece before, aim to beat your last score
If you haven’t done this before, a good starting place is around 60% of your 1RM Snatch
It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps
MOVEMENT FOCUS
Aggressive Under
Aggressive turnover into the bottom position.
Metcon
Dirty Water (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
STIMULUS
One round for time on this simple, fast-paced workout
Choose distances and variations that allow you to complete the work in under 10 minutes
The rough time-line for each movement:
Double Unders: 2 Minutes Max
Run: 4 Minutes Max
Row: 4 Minutes Max
STRATEGY
Let’s try to open up with a big set on the double unders
We can go 1-2 sets here, knowing that we’ll be able to just get moving on the run
Move at a moderately-fast pace on the run, slowing down the last 50-100 meters to allow yourself to push hard on the rower
When rowing for calories, you get a big bang for your buck on power output
Try to get a good amount of power into each pull, starting your big final push with around 15 calories to go
SUBSTITUTIONS
Double Unders
Reduce Reps
150 Single Unders
2 Minutes of Practice
Run
1600 Meter Bike Erg
60/45 Calorie Assault Bike or Echo Bike
80/60 Calorie Schwinn Bike
800 Meter Ski Erg