CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
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 @ 90%
Set #3 (On the 4:00) – 3 Reps @ 80%
Set #4 (On the 6:00) – 1 Rep @ 93%
Set #5 (On the 8:00) – 3 Reps @ 80%
Set #6 (On the 10:00) – 1 Rep @ 96%
Set #7 (On the 12:00) – 12 Reps @ 70%
*Percentages based on 1RM Front Squat
STIMULUS
Entering the 6th iteration of these Front Squat Waves
The percentages will stay at 80% for each set of 3
The percentages will climb by 3% on each set of 1 (90-96%)
We’ll finish out the session with a 12-rep drop set at 70%
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
T-Mobile (AMRAP – Rounds and Reps)
AMRAP 15:
5 Bar Muscle-Ups/Chest to bar
10 Overhead Squats (95/65)(75/55)
15 Deadlifts (95/65)(75/55)
STIMULUS
GENERAL
In this light weight workout, the reps increase as the complexity of the movement decreases
Let’s choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes)
BAR MUSCLE-UPS
Pick a number or variation that you can complete in under a minute
BARBELL MOVEMENTS
Choose your one barbell weight based of the more challenging of the two movements: the overhead squat
This should be a lighter weight that you’ll be able to complete the 10 reps unbroken throughout
The deadlift bar is designed to be incredibly light, but you may break it up quite a bit based on strategy
STRATEGY
BAR MUSCLE-UPS
Break-up strategy here will be very person specific, but let’s pick an option from the beginning that you see yourself being able to maintain for 5 rounds
There is no number too small here, just find a way to keep moving in the right direction
Here are some options:
1 Set: 5
2 Sets: 3-2
3 Sets: 2-2-1
4 Sets: 2-1-1-1
5 Sets: Singles
OVERHEAD SQUATS
Let’s try to work through unbroken sets of overhead squats today if possible
It’s better to take a longer rest before getting the bar up than it is to break in the middle of the set
The nature of this movement means we have to perform another snatch to get the bar overhead if we break
The deadlift is a much easier place to break
DEADLIFTS
With the bar coming back down to the ground on each rep, break-up the deadlifts as much as you need to
Think of these very light 15 reps as a “”moving rest”” before returning to the two more challenging movements
Slowing down here can better enable you to work through large sets on the bar muscle-ups and overhead squats
Consider the following options:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
SUBS
BAR MUSCLE-UPS
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups (Off Box)
Chest to Bar Pull-ups
Extra Credit
Metcon (No Measure)
3 Giant Sets:
10 Supinated Grip Ring Rows
20 DB Suitcase Elevated Split Squats (10/leg)
:30s Banded Glute Bridge Hold
STIMULUS
GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Upper body and midline focus on today’s Body Armor
MOVEMENTS
SUPINATED GRIP RING ROWS
Ring row with palms facing ceiling throughout
Supinating here puts us into a strong externally rotated position at shoulders
Focus on lats squeezed down and back
DUMBBELL SUITCASE ELEVATED SPLIT SQUATS
Adds a deficit to the traditional split squat
Dumbbells held at the hang position
Move in slowly to assess range of motion with light loads first (free to build)
BANDED GLUTE BRIDGE HOLD
Top of range of motion
Squeeze glutes as hard as we can
MOVEMENT VIDEOS
Supinated Grip Ring Row: https://youtu.be/oxjDM4B4Ywc
Dumbbell Suitcase Elevated Split Squats: https://youtu.be/4TzC7zYIbGA
Banded Glute Bridge Hold: https://youtu.be/IivUOh4lhGM
SUBS
RING ROWS
Reduce Reps
Supindated Strict Pull-Ups (if rings unavailable)
DUMBBELL SUITCASE ELEVATED SPLIT SQUAT
No deficit
Hold any weight across chest (if DB’s unavailable)
BANDED GLUTE BRIDGE HOLD
Light load placed across waist (if band unavailable)
No load