CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
SQUAT HOLD
3- WAY SHOULDER STRETCH
PEC STRETCH ON WALL
ACTIVATION
3 Rounds:
30 Seconds Each:
Easy-Moderate-Hard Bike
Push-up to Down Dog
Russian Kettlebell Swings (Light Weight)
Bike Erg
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Box Squat
Box Squats
On the Minute x 10:
2 Box Squats
All Sets at 65% of 1RM Back Squat
Box Height Just Below Parallel
STIMULUS
GENERAL
Week 4 of 4 in this progression, adding 5% from last week
Set the box height just below parallel
All sets are completed at 65% of your 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 you 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
The first two jerk technique pieces are repeats from last week – as we look to slightly increase our weights
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
Score will be fina 5 sets of 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: 65%
Set 2: 70%
Sets 3-5: 75-85%
STIMULUS
Increasing our percentages by 5% across the board in this Clean and Jerk Technique piece
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
See below for a complex demo
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/7Z-dTxGFvVY
Clean and Jerk
Clean and Jerk (On the 20:00)
In a 5-Minute Window:
Build to a Moderately Heavy Clean and Jerk
STIMULUS
DESCRIPTION
Starting at the 20:00 mark on the running clock, you’ll have 5 minutes (Until 25:00) to build to a moderately heavy Clean and Jerk
This is not meant to be an all out 1RM max, rather a feeler for where you currently are with this movement
With only 5 minutes to work, you can expect to have 3-5 attempts at this
Since the final set of the “Clean and Jerk Technique” that comes before this ends at 75-85% of your 1RM Clean and Jerk – look to start just slightly above that for your first attempt
Metcon
Alone Together (Time)
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Bike
STIMULUS
DESCRIPTION
Working through fast and simple intervals to end the day
All movements are designed to be “low skill, high speed”
You’ll complete the 3 movements for time and then rest with whatever time remains until the next 4 minute window
Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00
With rounds likely taking only about 1:30 to complete – these are meant to be nearly all out sprints
Your score is the slowest of the 6 rounds
BURPEE BOX JUMPS
You can jump up or step up out of the burpee, but should jump up with two feet to the box
Stand to full extension on top of the box
KETTLEBELL SWINGS
These swings finish all the way overhead
Choose a heavier weight, but one that allows you to complete the 9 reps unbroken each time
BIKE
See further down the page for “subs”
STRATEGY
GENERAL
There is not much to think about with these three movements other than pure effort
You have the most to gain by putting out on the burpee box jumps and bike
With plenty of rest built in, you’ll be nearly fully recovered by the time the start of the next round comes up
Don’t hold back from the beginning – try to set a strong pace from round 1
As the rounds progress, speeding up your transitions from movement to movement can help you maintain or increase your time from the previous round
SUBS
Bike
12 x 10 Meter Shuttle Runs
200 Meter Run