CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds, not fore time:
5 Wall Squats
10 Stiff-Legged Deadlifts (empty barbell)
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
1-2 Rounds:
30/24 Calorie Row
40 Double-Unders
15 Wallballs
5 Strict Pull-Ups
18 GHD Sit-Ups
18 Banded Good Mornings
Weightlifting
Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79
5 Sets of 1 – 82-85-88-X-X
*After each set, 25′ HS Walk Practice
The final two sets are left open. Based on feel, we can continue to climb, stay across at 88%, or complete two back-off singles. No time set on each set so that we can practice time on our hands afterwards.
Metcon
Joker (Time)
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
RX – 225/155
An inverse ladder repetition scheme, where we’ll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.
Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won’t be the deadlifts that slow us to a halt if we reach it… it will instead be the toes to bar in the larger sets as we climb that ladder.
Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most – in these final, larger, sets of toes to bar.