CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
1:00 row or bike
25 jumping jacks
10 pvc pass throughs + 5 rotations/side
5 spiderman and reach
1:00 overhead opener
5 russian baby makers with warrior squat reach
5 push ups with 2 sec hold in bottom
10 air squats
banded monster walks
Single DB overhead walk down and back/side
10 goblet squats
*barbell warm up – good mornings, elbow rotations, pause front squat, presses
Weightlifting
Push Press (4 sets of 6 reps)
4 Sets of 6
Rest 2 Minutes Between Sets
STIMULUS
This is week 3 of 4 for this push press progression (Last Completed on 12/20)
As a reminder, the weight stays the same across all 4 sets
Let’s aim to build in loading from our last effort, adding 2-4%
For Example:
Last Completed Weight: 200#
Today’s Weight: 204-208#
The 6 reps come from the rack and are meant to be completed unbroken each set
Metcon
Speedo (Weight)
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters
*Building to a Heavy Thruster Weight
STIMULUS
The score of today’s conditioning piece is the heaviest recorded thruster weight
The 5 reps at the end of each round can start from the rack and are designed to be completed unbroken
Start at a moderate weight in the first round and gradually build to a heavy set of 5
There is no score as far as time goes, but rounds will begin every 3 minutes to create urgency and encourage intensity on the row and plate hops
Rounds start on the 0-3-6-9-12
Plate Hops:
Count 1 rep every time both feet make contact with the plate
STRATEGY
The two movements before the barbell are simply designed to create a high level of fatigue in the legs and lungs
That being said, let’s not hold back too much on the row and the plate hops
Move quickly and try to get tired, as the point here is to train heavy weights under fatigue
The 3-minute windows will help with creating some of that urgency
Once you get to the thrusters, unbroken is the only way to go
Pause in the front rack as needed for composure and balance
Change out weights for the next round following the last thruster
Extra Credit
Box Front Squats
On the Minute x 10:
2 Box Front Squats
Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat
STIMULUS
The goal on these Box Front Squats is speed off the box
We’ll pause for 1 full second on the box, then fire up from our seated position
Set the box (or plates) just below parallel
Perform 2 reps every minute on the minute for 10 minutes (20 reps total)
These percentages are based on your 1RM Front Squat:
Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat
MOVEMENT FOCUS
Unlike a traditional box squat, where the bar is in the back rack, the goal is not to sit way back so the shin is vertical
That kind of lower body action would throw off front rack positioning and balance
Maintain normal mechanics front squat mechanics and focus on speed off of the box