CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Science has measured humans to have 20,000 genes.
Some onions have 40,000.
The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.
The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
jog forward/jog backward 2x
toy soldiers
quad stretch
figure 4’s
lunge w/twist and reach
side lunges
10 m duck walk
15 banded good mornings
10 push ups
5 lateral step downs/side 2x
Weightlifting
Front Squat
On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%
On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%
On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
Following, Until the 15 Minute Mark:
Build to a Heavy Single for the Day
STIMULUS
Working through some Front Squat waves before building to a heavy single for the day
These are based on percentages of your 1RM Front Squat
You’ll complete 1 Front Squat on the minute from 0:00-8:00 on the clock
From 8:00-15:00 you’ll build to a heavy single, without having to stick to the ‘on the minute’ format
Over these 7 final minutes, we can look to complete anywhere between 3-7 attempts at heavy singles
Record your score as the heaviest weight lifted for the day
Metcon
Crash Test (Time)
For Time:
1,500 Meter Row
30 Deadlifts (245/165)(185/125)
45 Lateral Barbell Burpees
STIMULUS
Working through three movements for time in this sprint style chipper workout
Complete all the reps at one station before moving to the next
We expect this workout to take somewhere between 8-15 minutes to complete
Choose a moderate weight on the deadlifts that allows you to complete at least sets of 5-6 during the workout
On the lateral barbell burpees:
There is no need to stand to full extension
You can step or jump out of the burpee
We do ask that you jump over the bar off two feet
Men and women will complete the same meters on the rower to start the workout
STRATEGY
One way to approach this workout is with the following themes in mind: Smooth Start, Smart Sets, Strong Finish
Smooth Start:
While the row isn’t a throw away station, it’s important to move at a smooth pace that allows for constant movement during the rest of the workout
As an example, the difference between a 2:00 pace vs. a 1:55 pace is only a 15 second overall difference after 1,500 meters
This 15 second difference is easily lost with a long transition and chalk break before the barbell
If we were to choose one of the two paces and transitions, it’s better to go with the slightly slower pace and quicker transition
Being smooth on the first station can help you go faster on the next two stations
Smart Sets:
Let’s have a plan on the barbell from the very beginning and try to limit our time spent not moving, as this is the only station we would completely stop on
Take a look at the sets below and see what approach will allow for the most movement:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6’s or 8-7-6-5-4
6 Sets: 5’s
10 Sets: 3’s
Strong Finish:
Finishing strong doesn’t mean sprinting through all 45 reps, as that is likely unsustainable
It does mean staying focused and creating mini goals within the larger set
For example, you could try to increase your pace every so slightly with every 15 reps:
First 15: Steady
Middl
Extra Credit
Metcon (No Measure)
3 Giant Sets:
50′ Single Arm Overhead Dumbbell Walking Lunge (Left)
50′ Single Arm Overhead Dumbbell Walking Lunge (Right)
50′ Broad Jumps
Rest 1:30 Between Sets
STIMULUS
Working overhead strength and stability, along with hip extension in today’s Body Armor piece
You can build in dumbbell weight over the 3 rounds or stay at the same challenging weight throughout
Choose loads that allow you to complete the 50 feet with no more than one break
We’re ideally using the same weight for the right arm and left arm each round
Your score today is the heaviest load used on the dumbbell
Move directly from one movement to the next and rest 1:30 following the Broad Jumps