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Today's WOD


Monday 07152019

July 15, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Squat Warm-Up #3 (No Measure)

500m Row

5 Shoulder To Wall Rotations (Each Side)

8 Spider Walks

15 Air Squats

8 Spider Walks

10 Goblet Squats

8 Spider Walks

5 Pause Squats w/ Empty Bar

5 Shoulder To Wall Rotations (Each Side)

Weightlifting

Stamina Squatting

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
Barbell – 66% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Week #1 – 60%

Week #2 – 63%

Week #3 – 66% (Today)

Metcon

Tailspin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders

Barbell Pounds – 95/65
In “Tailspin”, we will be moving between the classic combination of thrusters and pull-ups with double-unders between each. Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.

This is an excellent opportunity to check in on our pacing. These movements are three that are very common in our sport, and to some extent, we don’t need to overly focus on their mechanics. Instead, we can turn that attention towards managing our pacing. Our level of effort throughout.

Although each set on the barbell and pull-ups are on the “moderate” side, this is a 14:00 minute workout, one that we need to back into with a plan in mind. It will be tempting, given this rep scheme, to aim for big sets throughout (or to at least start with them).

But we recognize that in a 14:00 workout, it will be the second half we want to set ourselves up for. Dancing the fine line of the lactic threshold, what is the pace we can open the workout with, where we never have the slow down? The pace that feels fairly manageable at the onset, but becomes a tooth-and-nail fight in the second half. This is never to be confused with an “easy” pace. It’s just a pace that we can hold, despite the deep uncomfortableness of it’s nature.

At the halfway mark, make a mental note where we are. And then at the end of the workout, we can back into our analysis on how we did. Always learning.

Extra Credit

Metcon (No Measure)

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 GHD Sit-Ups.
Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

Previous WODs

May 27, 2019

Monday 05272019

May 25, 2019

Saturday 05252019

May 24, 2019

Friday 05242019

May 22, 2019

Wednesday 05222019

May 21, 2019

Tuesday 05212019

May 20, 2019

Monday 05202019

May 18, 2019

Saturday 05182019

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