CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“75% Emotional, 25% Physical”
2:00 light row
high knee karaoke
figure 4’s
toy soldiers w/birdfeeder
8 russian baby makers
8 cossack squats
banded squats
banded steps
banded standing fire hydrants
5 table tops w/5sec hold at top
10 push ups
Weightlifting
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%
*Percentages based on 1RM Front Squat
STIMULUS
Entering week 3 of these Front Squat Waves
We’ll climb by another 2% across all lifts over last week
The percentages will stay at 79% for each set of 3
The percentages will climb by 3% on each set of 1 (84-90%)
We’ll finish out the session with a 12-rep drop set at 64%
Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)
These percentages based on your 1RM Front Squat
Metcon
Fortitude (AMRAP – Reps)
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees
STIMULUS
GENERAL
“”Fortitude”” is a CompTrain Benchmark workout that combines two simple movements over a longer time domain
We’ll alternate on the minute between these two stations for 30 minutes, or 15 rounds total
While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round
Your score today will be the lowest rounds of row calories + your lowest round of burpees
For Example:
If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30
If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27
ROW
Reset your monitor on the rower every round
BURPEE BOX JUMP OVERS
Let’s make sure to reach full extension at the top of each burpee
You can jump up or step up out of the burpee
STRATEGY
ROW
You can get 15/12 calories done in under a minute without having to sprint on the rower
Holding around 1000/800 calories per hour will get you thes prescribed reps done with some time to spare
The first calorie tends to be the toughest, so start each row with a strong and long pull to get the flywheel up to speed quickly
After your big first pull, settle into a smooth stroke rate and find a rhtyhm to your breathing
Keep your stroke rate on the lower side, while focusing on a powerful drive with the legs
Setting the foot straps to something that you don’t have to touch during the workout can be helpful in making these transitions faster
BURPEES
For the burpees, let’s find a pace that allows these reps to be completed in around 50-55 seconds
This works out to a little over 3 seconds per rep
Using up the majoirty of the minute on both movements helps you sustain your pace throughout the 15 rounds
By getting the work done in this time frame, you pace for the long term and give yourself time to transition back into the rower
You have the option to
Extra Credit
Metcon (No Measure)
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
____________________________
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
STIMULUS
We’ll alternate back and forth between two movements in these 3 rounds supersets
The focus here is on quality of movement over speed
Move directly from the first movement to the second, then rest 90 seconds between sets
Complete all three sets of the ring rows and bridges before moving on to the three rounds of bent over rows and prisoner superman holds
MOVEMENTS & VIDEOS
Supinated Grip Ring Rows
Increase the difficulty of this movement by walking feet out further or elevating feet onto a bench
[Demo Video]()
Single Leg Glute Bridges
Squeeze for a second at the top of each rep and slowly lower down to the ground
[Demo Video]()
Barbell Bent Over Rows
Choose a weight that is challenging, while still allowing for unbroken sets
You can build across the 3 sets or stay at the same weight throughout
[Demo Video]()
Prisoner Superman Hold
Accumulate 30 seconds of an active hold – the time does not have to be unbroken
[Demo Video]()
MOVEMENT VIEOS
Supinated Grip Ring Row: https://youtu.be/oxjDM4B4Ywc
Single Leg Glute Bridge: https://www.youtube.com/watch?v=TQt2I73oL6Y
Prisoner Superman Hold: https://youtu.be/p8CBQUx-CFg
Barbell Bent Over Rows: https://youtu.be/p3mMZrEMsfc