CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Spriderman + Reach: 3 Minutes (Alternating Sides)
Wrist Stretches: 30 Seconds Each Direction
Puppy Pose: 1-2 Minutes
Activation
2-3 Rounds For Quality:
:20 Second Single Unders
:20 Second Banded Pull Aparts
:20 Second Active Spiderman
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 50% 1RM Back Squat
Box Height 3″ Below Parallel
STIMULUS
DESCRIPTION
After several weeks of Box Squats just below parallel, we’ll now lower the height to 3 inches below parallel
Over the next few weeks, the height will stay the same and the percentages will increase
Use 50% of your 1RM Back Squat for all 10 sets today
MOVEMENT FOCUS
BOX SQUAT
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat
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
SUBS
Pausing Back Squats (3 Seconds in Bottom)
Metcon (Weight)
0:00 – 4:00
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Seconds in Catch)
Sets 1-2: 35% of 1RM Clean and Jerk
Set 3: 40% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
There are 3 parts that contribute to today’s Clean and Jerk Technique
This Jerk Balance Complex will be 3 sets and lasts from 0:00 – 4:00 on a running clock
The Jerk Balance is a helpful drill for training proper position under the bar and equal weight distribution between the front and back legs during the split
The Pausing Split Jerk gives you a second to feel out proper balance in the catch position, allowing you to adjust before recovering the feet to a standing position
We’ll keep the weights fairly light here to drill good technique
Work around 35-40% of your 1RM Clean and Jerk, but adjust as needed to stay light
With 3 sets in 4 minutes, this means you’ll complete a set every 1:20 (0:00 – 1:20 – 2:40)
MOVEMENT VIDEOS
Jerk Balance: http://youtu.be/kndK-L5NGDw
Pausing Split Jerk: http://youtu.be/pjVJnIh8eUk
Metcon (Weight)
4:00 – 8:00
3 Sets:
2 Tall Cleans
1 Split Jerk
Start at 35% of 1RM Clean and Jerk and Build
STIMULUS
DESCRIPTION
The second part of Clean and Jerk Technique starts on the 4:00 and is highlighted by the Tall Clean
The tall clean is designed to train speed and accuracy in the turnover of the squat clean
It focuses entirely on the down motion of the squat clean instead of on the jump up
Weights will also be fairly light here to focus on good technique
Start around 35% of your 1RM Clean and Jerk and build as you see fit over the 3 sets
Use weights that won’t force you to try to jump the weight up to your shoulders – as the focus should be on the way down
Just like the first part, you have 3 sets to get done in 4 minutes – meaning you’ll complete a set every 1:20 (4:00 – 5:20 – 6:40)
MOVEMENT VIDEOS
Tall Clean: https://youtu.be/tqJ5ESU_J04
Metcon (Weight)
10:00 – 19:00
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
Set 1: 64% of 1RM Clean and Jerk
Set 2: 68% of 1RM Clean and Jerk
Set 3: 72% of 1RM Clean and Jerk
Set 4: 68% of 1RM Clean and Jerk
Set 5: 70% of 1RM Clean and Jerk
Set 6: 74% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
The final piece of Clean and Jerk work starts on the 10:00 and involves two waves of percentages based on your 1RM Clean and Jerk
We’ll climb higher in load than the first two technique pieces, topping out at 74%
The goal here is to put the focuses from the Jerk Balances, Pausing Split Jerks, and Tall Cleans together
Get under the barbell quickly in the squat cleans and find equal weight balance between both feet in the split jerk
These 3 reps are designed to be completed without dropping the barbell
Rounds begin every 90 seconds (10:00 – 11:30 – 13:00 – 14:30 – 16:00 – 17:30)
MOVEMENT VIDEOS
Complex Demo: https://youtu.be/ebtLhYt5SKc
Metcon
90 Shiny (Time)
21-15-9:
Power Cleans (135/95)(95/65)
50 Double Unders After Each Round
Directly Into…
21-15-9:
Front Squats (135/95)(95/65)
50 Double Unders After Each Round
STIMULUS
DESCRIPTION
There are 2 parts to this workout, each consisting of a barbell and jump rope movement
After each round on the barbell, you’ll complete 50 double unders
There is no rest between the first couplet and the second
The workout flows as follows:
21 Power Cleans, 50 Double Unders
15 Power Cleans, 50 Double Unders
9 Power Cleans, 50 Double Unders
21 Front Squats, 50 Double Unders
15 Front Squats, 50 Double Unders
9 Front Squats, 50 Double Unders
Your score is the total time it takes you to complete the full workout
We expect this piece to take around 10-16 minutes to complete
BARBELL MOVEMENTS
We’re looking to use one barbell weight for both movements
This should be a moderate weight that allows you to complete 21+ reps unbroken on each movement when fresh
Within the workout, you should be able to complete the front squats within 1-2 sets
DOUBLE UNDERS
Choose a number or variation here that takes around 1 minute to complete
See “subs” for more options
STRATEGY
POWER CLEANS
A mix of sets and singles might be the best strategy on the barbell – as the weight isn’t heavy enough where singles are a must from the beginning
Starting off each set with a larger set of ‘touch and go’ before going to singles could be a good option
For Example:
Set of 21: 11 Touch and Go + 10 Singles
Set of 15: 8 Touch and Go + 7 Singles
Set of 9: 5 Touch and Go + 4 Singles
This method gets you significantly ahead in each set before switching to quick singles
Quick singles will always be there – so use them to keep moving forward if you find yourself resting a lot
FRONT SQUATS
The front squats are a different story since they don’t come back to the ground like the power cleans
Get to at least just over half way before deciding to hold on or drop
12 Reps Into Set of 21
8 Reps Into Set of 15
5 Reps Into Set of 9
If you’re feeling ok at these numbers, try to hold on to the finish
If you need to take a quick break – keep it to 10 seconds or less