CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

https://youtu.be/Vg9RPJvRUc8

MOBILITY

Couch Stretch – 2 Minutes Each Side

3-Way Shoulder Stretch – 1-2 Minutes Each Side

Calf Stretch – 1-2 Minutes Each Side

ACTIVATION

10 Minutes for Quality:

3 KB Deadlifts

6 Push-ups

9 KB Goblet Squats

12 Hollow Rock

15 Double Unders

Performed with Light KB

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Box Squat

On the Minute x 10:

2 Box Squats

All Sets at 60% of 1RM Back Squat

Box Height Just Below Parallel

STIMULUS

GENERAL

Week 3 (of 4) of this progression, adding 5% from last week

Set box height just below parallel

All sets completed at 60% of our 1RM Back Squat

Weight is not the focus point… speed is

After sitting back to a vertical shin position, explode off the box

Accelerate out of the bottom as aggressively as we can

MOVEMENT FOCUS

Box Squats

The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats

We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up

For the stance, we want to take a wider stance than usual to help pin point the posterior chain more

On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down

We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box

The goal is to be explosive as possible on the way up to our standing position

Metcon (3 Rounds for weight)

Jerk Technique (On the 0:00)

Strict Press in Split Jerk (0:00-4:00):

3 Sets of 5

Tall Jerk (4:00-8:00):

4 Sets of 4

Pausing Split Jerk (8:00-12:00):

5 Sets of 3
STIMULUS

We’ll work two pieces of barbell technique to start out the day, starting with the split jerk

There are no specific percentages for these three movements, but these should be loads that support good technique

Before starting these technique sessions, start a running clock

You’ll have 4 minutes to complete the work load at each movement

Minutes 0-4: 3×5 Strict Press in Split Jerk

Minutes 4-8: 4×4 Tall Jerk

Minutes 8-12: 5×3 Pausing Split Jerk

The movements start out more challenging and get easier as you go

See if you can slightly increase loading with each movement

We’ll repeat these pieces next week with the intentions to build in weight

Keep track of your weights for next week’s increase, for SugarWOD, today’s score will be the load for the 5 sets of the Pausing Split Jerk

MOVEMENT VIDEOS

Strict Press in Split Jerk: http://youtu.be/BD1ounuZw-I

Tall Split Jerk: https://youtu.be/2mzo_FHfpXc

Pausing Split Jerk: https://youtu.be/UsVlJQEwWck

Metcon (Weight)

Clean and Jerk Technique (On the 12:00)

On the 1:30 x 5 Sets:

3-Position Squat Clean

1 Split Jerk

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 75%

Set 5: 75-80%
STIMULUS

Our second piece of barbell technique is focused on the clean and jerk

The first set begins at the 12:00 on the running clock, with the other 4 rounds happening on the 13:30 – 15:00 – 16:30 – 18:00

Within these 90 second windows, you’ll complete 4 reps on the barbell

The first three reps are a 3-position squat clean:

1st Position: Squat Clean From Pockets

2nd Position: Squat Clean From 1 Inch Above Knee

3rd Position: Squat Clean From Floor

The fourth barbell rep is a standard split jerk

These percentages are based off your 1RM Clean and Jerk and are designed to be heavier than our first technique piece

We’ll repeat this piece next week with the intentions to build in weight

See below for a complex demo

MOVEMENT VIDEOS

Complex Demo: https://youtu.be/7Z-dTxGFvVY

Metcon

Deep Clean (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Cleans (95/65)(75/55)

30 Double Unders

15 Thrusters (95/65)(75/55)

30 Double Unders
STIMULUS

GENERAL

This simple AMRAP workout combines the jump rope with a lighter weight barbell movements

Over the 15 minutes, you can expect to complete around 4-6 rounds

BARBELL MOVEMENTS

Choose your barbell weight for the workout based on the thruster

This should be a load that allows you to complete the 15 thrusters within 2 sets

DOUBLE UNDERS

The double under number is designed to be fairly small

Choose a number or variation that allows you to complete the work unbroken or in around 30 seconds

See further down the page for “subs”

STRATEGY

GENERAL

In a longer AMRAP workout, it’s all about finding a sustainable speed and break-up strategy

Find a pace from the beginning that you think is sustainable for 4-6 rounds today

BARBELL MOVEMENTS

The power cleans are the easier of the two barbell movements and the easier to break of the two – as the barbell comes back down to the ground on each rep

Plan to break these into a few sets from the very beginning

It may also be a good idea to break the thrusters up into 2-3 sets from the beginning

These planned breaks are always faster and more efficient than unplanned breaks

It is ok to be conservative with your reps if the breaks are calculated and quick

Consider the following ways to get to 15 reps:

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

5 Sets: 5-4-3-2-1

DOUBLE UNDERS

With such a small number of double unders, let’s try to complete these unbroken

If you do plan on breaking one set, make it the first set of 30

Breaking the first set may allow you to go bigger on the thrusters – the more difficult of the two barbell movements

You can plan to go bigger on the second set of double unders knowing that the power cleans can be broken up easily after

SUBS

DOUBLE UNDERS

Reduce Reps

30 Seconds of Practice

45 Single Unders (1.5x)