CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1 Round:
15/12 Calorie Row
5 Strict Pull-Ups
10 Pushups
15 Air Squats
12/9 Calorie Assault Bike
10 Russian KBS
25 Double-Unders
2 Sets:
3 Inchworms
6 Russian Baby Makers
:10 to :15s GHD Static Hold – Belly Up (Supine)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Hang Clean & Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a moderate for the day.
Being our de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.
Metcon
Sicko Mode (Time)
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
… Directly into:
21 Hang Clusters
Hang Cluster = Hang Squat Clean Thruster
RX – 95/65
RX+ – 135/95
A 21-15-9 calorie “buy-in” for males, and a 15-12-9 for females. Alternating between the rower and the bike, the aim is here to tax ourselves metabolically before a larger set of hang clusters.
Our training value here lies in pushing to our threshold pace on the row and bike. Leaning into the upper limit of what we can hold here is where we find our stimulus. What it is not, is blasting these calories out of the water. Although we’ll “feel” like we got a great workout (as we’re smashed afterwards), it misses the target of true threshold training. Today let’s find the pace we can aggressively hold, without ever slowing down. We push hard to the finish on the 9’s. Although it may feel a bit reserved in the round of 21’s, this is anything but a “comfortable” pace.
Moving into the 21 hang clusters here, in such a challenged state (but not absolutely obliterated), is where the benefit will be found. Where we can train that next rep in an uncomfortable state. It’s a very specific place we aiming for today, and it’ll take both aggression as well as reservation to make it there.
On these clusters, our breakup plan will naturally vary significantly between athletes. But we are at the hang today for a reason… I want you to hang onto the bar. If it were clusters from the floor, fast and steady singles may likely be the plan. But being at the hang, we can push ourselves with sets. While choosing weights, let’s settle on a weight we feel very confident we could cycle for 12+ reps unbroken, when fresh.
As some thoughts for a break-up strategy:
6-5-4-3-3
5-5-5-3-3
7×3
In all of the above situations, we have sets. There will be days where steady singles is the plan… today, let’s try to hang on and push outside the comfort zone.