CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
1:00 light bike
quad stretch
floor touches
figure 4’s
knee hugs
air squat w/step
banded air squats
banded lateral steps
banded fire hydrants
2 Rounds:
banded good mornings
DB overhead carry (25 ft./side)
goblet squats
Weightlifting
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat
STIMULUS
Entering the 4th iteration of these Front Squat Waves
We’ll climb in percentages across all lifts from two weeks ago
The percentages will stay at 80% for each set of 3
The percentages will climb by 3% on each set of 1 (86-92%)
We’ll finish out the session with a 12-rep drop set at 66%
Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)
These percentages based on your 1RM Front Squat
Metcon
Power Wash (Time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
STIMULUS
GENERAL
In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)
In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock
For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2
Your score today is the slower of the two rounds
We expect rounds to take between 6:30 – 8:30 to complete
To ensure we have some rest built, cap your first round at 9 minutes
DUMBBELL POWER SNATCHES
You’ll alternate arms every rep, for a total of 15 each side
Choose a weight here that allows you to complete the 30 reps in no more than 3 sets
WALLBALLS
Choose a wallball weight that allows you to complete at least 10 reps at a time within the workout
STRATEGY
GENERAL
With the score being the slowest of the two rounds, move at a pace in the opening round that you see yourself being able to match or improve upon in round 2
ROW
The row is important, but not as important as the weighted movements
With 2 rounds that last between 6:30-8:30, let’s row at a pace that is around 5 seconds slower than your 2k pace per 500
For Example:
If your best 2k row is 8:00, your pace per 500 would be 2:00
In today’s workout, it may be best to hover right around 2:05
If you don’t know what your 2k pace is, row at a moderate pace that you think you could maintain for around 15 minutes
DUMBBELL POWER SNATCHES
The goal on the dumbbell power snatches is to just stay moving as much as possible
The nature of this movement makes it easier to stay moving than the wallball does
Completing quick singles where you switch hands with the dumbbell on the ground can be a very consistent option across both rounds
If you’re confident with touch and go reps in both rounds, switching hands in the air will be significantly faster
When considering singles or touch and go, take into account the plan on the wallballs to follow
WALLBALLS
Knowing there rest following the wallballs
Extra Credit
Metcon (No Measure)
3 Giant Sets:
9 Single Legged Landmine Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs
Rest 2 Minutes Between Sets
STIMULUS
“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll rotate through 3 movements in today’s Body Armor piece
You can build in weight/resistance over the 3 sets, or stay the same across
Choose challenging weights, but loads that allow you to complete each movement without stopping
Rest 2 minutes between sets to preserve quality movement
See below for movement demos
MOVEMENT VIDEOS
Single Legged Landmine Romanian Deadlifts: https://youtu.be/HA04XdZFeEg
Banded Pull Throughs: https://youtu.be/KcyGelKiGsE
SUBS
Landmine Romanian Deadlifts
Single Leg Dumbbell Romanian Deadlift https://youtu.be/1jHrGLq5uLw