CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
0:00-10:00
2:00 on Bike
Then…
PVC Pass Through/Rotations
10 Banded Side step R/L
10 Banded Forward/Backward Step R/L
10 Glute Bridges
10 Single Leg Glute Bridges R/L
10 Bird Dogs R/L
10 Squats
15 Banded Good Morning
10 Single Arm KB Deadlift R/L Light
Class Barbell Warm-up Coach Led
Weightlifting
Deadlift (1×1)
12:00-32:00
1 Deadlift @ 60%
1 Deadlift @ 70%
1 Deadlift @ 80%
1 Deadlift @ 90%
1 Deadlift @ 100%
WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM
Metcon
Oh, the places you’ll go (3 Rounds for time)
35:00-55:00
Rx+:
3 Sets
30/24 Calorie Row
20 GHD Sit Ups
10 Burpee over rower
-Rest 3 minutes b/t sets-
Rx:
3 Sets
30/24 Calorie Row
20 ab mat Sit Ups
10 Burpee over rower
-Rest 3 minutes b/t sets-
Scaled:
3 Sets
30/24 Calorie Row
20 ab mat sit ups
10 Burpees
-Rest 3 minutes b/t sets-
TARGET SCORE
*IF YOU ARE TIME CAPPED YOU NEED TO SCALE DOWN!*
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace:
CHALLENGE! moderate to moderate high pace. Rest time between rounds should allow enough recovery to apply a strong effort each round. Effort will increase across movements with a moderate pace row increasing to a moderate high pace on the burpees. Goal is to score the same across rounds or slightly faster with each round.
How it should Feel:
GASSY! Push harder than you think. Keep your equipment close to cut down on transition time.
WORKOUT STRATEGY & FLOW
Row: 90 seconds is the goal with putting a 2:00 cap on it. Pacing should be around the faster end of moderate (not a sprint but not slow).
GHD’s: Non-stop! Snap your hips and arms on every rep.
Burpee Over Rower: Pacing should be aggressive since a 3 minute rest will follow. I want these to be sub 30 seconds.