CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“I’ll either find a way, or I’ll make one.” – Hannibal
Take a few minutes before class to roll your quads and hamstrings.
2:00 light row or bike
5 spiderman and reach
5 russian baby makers
banded lat stretch
1:00 overhead opener
15 banded good mornings
10 push ups
10 goblet squats
8-10 kip swings
10 alternating lunges with twist
8-10 kip swings
Warm-up (No Measure)
“I’ll either find a way, or I’ll make one.” – Hannibal
Take a few minutes before class to roll your quads and hamstrings.
2:00 light row or bike
5 spiderman and reach
5 russian baby makers
banded lat stretch
1:00 overhead opener
15 banded good mornings
10 push ups
10 goblet squats
8-10 kip swings
10 alternating lunges with twist
8-10 kip swings
Weightlifting
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
STIMULUS
This is the first of 3 weeks of a incremental build in percentages on front squats waves
Each set will start on the top of the minute
Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
Percentages are based off your 1RM Front Squat
Metcon
Marston (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (405/285)(315/205)
10 Toes to Bar
15 Bar Facing Burpees
WORKOUT BACKGROUND
Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
STIMULUS
The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round
This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps
The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
Choose a toes to bar variation that you are capable of completing 20+ reps unbroken when fresh
You can step or jump out of the burpee, but must takeoff and land with both feet over the bar
STRATEGY
GENERAL
This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
The speed we begin with should be a speed we see ourselves holding around the 12-15 minute mark
Use chips or tally marks to keep track of your rounds and reps
Having a goal for each round split can also be helpful for staying focused on the task at hand in this longer workout
For Example: 2 Minute Round Splits Gets You 10 Rounds Total
TOES TO BAR
The toes to bar is the only movement we’ll break-up today
There is truly no wrong option here – pick the strategy that you see yourself being able to move the most and rest the least with
Here are some options:
1 Set: 10
2 Sets: 5-5 or 6-4
3 Sets: 4-3-3
4 Sets: 4-3-2-1
5 Sets: 2’s
10 Sets: Singles
BAR FACING BURPEES AND DEADLIFTS
We can almost combine these two stations for max efficiency
The goal on the burpees is to simply find a speed that allows you to immediately transition to the bar