CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Integrity is not a noun. It’s a verb.”
Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.
Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.
MOBILITY
Banded Tricep Stretch
Child’s Pose on Box
Butterfly Stretch
ACTIVATION
2 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
Back Squat
Back Squat “3-6-12”
3 Reps @ 100% of 10RM Back Squat
6 Reps @ 93% of 10RM Back Squat
12 Reps @ 85% of 10RM Back Squat
STIMULUS
DESCRIPTION
We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets
The percentages are based off your 10RM Back Squat
We completed a 10RM Back Squat test recently on 6.8.20
If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets
Metcon
Red Zone (Time)
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)
STIMULUS
DESCRIPTION
This barbell couplet alternates between a total body pull and a total body press
The weight is designed to be very light
You should be able to complete 30+ reps at each movement when fresh
Use one weight for both barbell movements
The rep scheme goes “down and back” for a total of 138 reps
Choose weights that allow you to complete the work in less than 10 minutes
HANG POWER SNATCH
The hang is defined as anywhere above the knee”
STRATEGY
GENERAL
If this was a normal 21-15-9 workout, we’d look to start smart on the 21’s to help us thrive through the 15’s and sprint through the final set of 9’s
In this workout, the reps go back up following the set of 9, so that strategy won’t work
In this case, your set of 9 is essentially the “break” of the workout that bridges the gap between the larger sets
Take the full rep number (138) into account when figuring your break-up plan
This will help you sustain your effort as you climb back up in reps on the second half
Even though the weight is light, don’t be afraid to break this up into quick sets with very short breaks (~5 seconds) between
Once you have your plan in place, do you best to stick with it
Consider the following break-up options for each round:
Rounds of 21:
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
Rounds of 15:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
Round of 9:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
Extra Credit
Metcon (No Measure)
Body Armor
3 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Tricep Extensions
45 Seconds Banded Good Mornings
Rest 1 Minute Between Rounds
STIMULUS
DESCRIPTION
Todays Body Armor works the full body with 4 banded movements
You’ll work for 3 minutes straight before resting for 1 minute
Aim for quality over speed during these 45 seconds windows
Choose band tensions that allow you to move for the whole duration of each station