Today's WOD

Wednesday 07172019

July 17, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

400m Run


2 Rounds:

10 Box Step Ups

10 PVC Passthroughs

10 Leg Swings/side

10 Up, Down, Around w/ Arms

Barbell Warmup:

5 Goodmornings

5 Back Squats

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press

5 Push Press


Metcon (Weight)

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading – 53% of 1RM

The first set of a series. Starting with seven minutes of work, where we see and inverse relationship between the hang squat clean numbers and push jerks. The cleans drop a rep each round, while the jerks increase a rep each round.

Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.


Meter Maid (Time)

For Time:

200m Run, 27 Wallballs, 27 Box Jumps

200m Run, 21 Wallballs, 21 Box Jumps

200m Run, 15 Wallballs, 15 Box Jumps

200m Run, 9 Wallballs, 9 Box Jumps

Wallball – 20/14#

Box Jump – 24″/20″
In “Meter Maid”, we are looking for consecutive movement. With moderate sized sets on the wallball and box jumps, this workout is a shortened variation of the CrossFit.com workout, “Kelly”.

This workout is front-end heavy. That is, just under 70% of the reps inside the gym take place in the front two rounds. Despite this, or perhaps maybe better said because of this, we as athletes tend to slow down our transitions in that back end. “Rounds” 3 and 4, the 15’s and 9’s, are where we take that extra couple of moments before beginning. Or we walk to the box, verses run.

Knowing that the transitions must be held in the second half, let’s pace the opening end appropriately. In a perfect scenario, we get faster on each 200 meter effort.

Extra Credit

Deadlift (20-Rep Heavy)

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warming (one set at each percentage, using estimated 1RM):

7 Reps @ 40%

5 Reps @ 50%

3 Reps @ 55%

3 Reps @ Target Weight (~55-65%)

Previous WODs

June 12, 2019

Wednesday 06122019

June 11, 2019

Tuesday 06112019

June 10, 2019

Monday 06102019

June 8, 2019

Saturday 06082019

June 7, 2019

Friday 06072019

June 6, 2019

Thursday 06062019

June 5, 2019

Wednesday 06052019

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